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Cable Decline Fly

Chest Front delts Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Set the cable pulley to the highest position.
  2. Grip the D-handles and stand in the center of the cables.
  3. Step one foot forward and lean your torso slightly forward.
  4. Maintain a slight bend in your elbows.

Movement

  1. Bring your hands down and together, feeling the contraction in your lower chest.
  2. Bring your hands together at the bottom until they touch.
  3. Slowly return to the starting position.

Breathing

Exhale as you bring your hands together, and inhale as you return.

Cautions

  • If your shoulders roll forward, it can cause a rotator cuff injury, so keep your chest up.
  • If you fully straighten your elbows, it strains your elbow joints, so bend them slightly.

Exercise info

Primary musclesChest
Secondary musclesFront delts
EquipmentCable machine
Movement patternIsolation
Rep range10–15 reps
4 similar exercises

Representative exercise: Cable Decline Fly

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Fly with Chest SupportedHarderCable Incline Fly (on Stability Ball)HarderDumbbell FlySimilar exerciseBand Chest FlySimilar exerciseCable Incline FlySimilar exercisePec Deck FlySame muscle · different equipmentLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.