Decline Cable Fly: Muscle Worked, Benefits, Alternate

Looking to take your lower chest workout to the next level? Look no further than the decline of cable fly.

The Cable decline PEC Fly is one of the best exercises for targeting the often neglected sternal head of the pectoralis major.

To build more thickness, muscle, and strength in your lower pecs, here is the best lower chest cable fly exercise that you need to add to your training regime.

In this blog, we’ll blog we will discuss the following topics:

  • What is decline cable chest fly,
  • Benefits of doing it
  • Muscle worked during decline fly
  • How to do it, and pro-tips.
  • Common mistakes to be avoided.

So grab your cables and get ready to pump up your pecs.

What Is Decline Cable Chest Fly

The decline cable fly is an isolation exercise that primarily targets the lower chest muscles.

The exercise involves using a cable machine, with handles attached at the bottom, while lying on a decline bench.

The handles are pulled inward and upward in a sweeping motion, crossing in front of the chest, to work the lower chest muscles

It is usually performed after big compound lifts, like the bench press and dumbbell press.

It is considered to be the perfect finishing move and a great way to focus on your chest after many pressing exercises.

Decline Cable Fly Muscle Worked

The decline cable flys primarily muscle worked are lower pectoralis major muscles.

In addition to its target, the major pec muscle. The decline cable fly has the involvement of several synergist muscles, these muscles include:

A handful of other muscles worked or play the role of stabilizer muscles, including your

Decline Cable Fly Muscle Worked

Benefits of the Doing Decline Cable Fly

Having a well-developed lower chest contributes to the fullness of the upper body and has functional benefits.

  • The decline cable chest fly exercises are a great alternative for people who experience discomfort in their joints during the dumbbell bench press.
  • Cable chest fly are more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion.
  • The cable fly exercise allows for a continuous tension on the chest muscles throughout the movement, which can lead to greater muscle activation and growth.
  • The fly is great because it’s a nice chest opener which teaches scapular retraction. Scapular retraction basically means the ability to pinch your shoulder blades together-an action that’s super important for combating poor posture.
  • The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.
  • Varying the position of the body and the direction of cable, you can work out various parts of the pectoral muscles.

How To Do Decline Cable Fly

Performing this exercise with cables instead of dumbbells allows for constant tension, which helps build the lower chest fibers.

Decline Cable Fly

Execution Steps

  1. Set a Decline bench at a 30-degree angle. Lie on the bench with your feet flat on the foot pad or the roller.
  2. Lift your arms straight up from your shoulders and hold the cable handle directly over your chest.
  3. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
  4. Bring your arms back toward the midline of your body, focusing on using your lower pec muscles to draw them back together.


  • Exhale while you exert.
  • Hold and contract the chest muscles when hands are together.
  • Set bench at about 30 degrees Decline.
  • Vary the position of the bench to hit different angles of the lower chest.
  • Hold and contract the chest muscles when hands are together.
  • Don’t let your elbows drop too far when you’re in the start position, they should remain in line with your torso.
  • Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.
Know More: 14 Best Cable Chest Exercises And Workout Routine

Decline Cable Fly Variations

Adding decline cable fly variations to your workout routine can help to target different areas of the chest muscles, and add variety to your workouts.

Some popular variations include the standing decline cable fly, one arm decline cable fly.

You can also try a decline fly with a pause, where you hold the weights at the bottom of the movement for a few seconds before bringing them back up.

Experiment with different variations to keep your workouts challenging and effective, and to find out what works best for you.

Standing Decline Cable Fly

The Standing Decline Cable Fly also known as high to low cable fly. It is a variation of the chest fly is a great exercise to target the lower portion of your chest.

High to low cable fly is a machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.

Standing Decline Cable Fly

Muscles Worked During Standing Decline Cable Fly

Primary: Lower pectoralis

Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids.

How To Do Standing Decline Cable Fly

  1. Set both pulleys as High as possible and select the desired weight. In a standing position, grab the handles with a neutral grip.
  2. Bend slightly forwards, and extend your arms, feeling a good stretch in your chest muscles.
  3. Bend your elbows slightly, pull your hands (high to low) toward each other in wide arcs in front of you, pausing when your hands touch.
  4. Slowly lower back to the starting position and repeat for the desired number of repetitions.


  • Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
  • Focus on form before choosing a heavy weight.
  • Breathe out as you pull the handles together.

One Arm Decline Cable Fly

The one-arm cable decline chest fly is a variation of the decline cable fly exercise that targets one side of the chest at a time.

It is a challenging exercise that requires focus, balance, and stability.

This exercise is performed using a cable machine with an adjustable pulley and a single handle attachment.

One Arm Decline Cable Fly

How To Do One Arm Decline Cable Fly

  1. Adjust the cable machine to the lowest setting and attach a single handle to the cable.
  2. Lie on a decline bench with your feet secure at the bottom of the bench.
  3. Grab the handle with one hand and extend your arm straight up above your chest.
  4. Keeping your arm straight, slowly lower the handle out to the side.
  5. Pause for a moment at the bottom of the movement.
  6. Then slowly bring the handle back to the starting position.
  7. Repeat for the desired number of repetitions,
  8. Then switch sides and repeat the exercise with your other arm.

Common Mistakes

Here are some more details on the common mistakes to avoid when performing the decline cable fly exercise:

1. Using Too Much Weight

One of the most common mistakes people make when performing the decline cable fly is using too much weight.

When a weight is too heavy, you will struggle to maintain proper form and will not be able to effectively isolate the chest muscles.

2. Not Controlling the Movement

This can include allowing the weight to drop quickly, rather than maintaining tension on the chest muscles.

To avoid this mistake, focus on controlling the movement of the handles throughout the exercise

3. Not Breathing Properly

Breathing improperly during the exercise can also reduce its effectiveness.

Holding your breath or breathing too quickly can reduce the amount of oxygen your muscles get and make you less able to do a workout.

To avoid this mistake, inhale as you lower the weight and exhale as you lift it.

4. Bringing The Weights Too Low

Bringing the weights too low can cause the shoulders to rotate forward, which can strain the rotator cuff muscles.

Keep the weights at chest level or slightly above throughout the exercise.

Decline Cable Chest Fly Training Volume

If you’re looking to incorporate decline cable chest fly into your workout routine, here are some tips that will help you get started.

1. Sets And Reps


  • Beginners: ~3-4 sets per week.
  • Intermediate: ~5-8 sets per week.
  • Advanced: ~8-10 sets per week.


The best rep ranges and loads to work with.

  • 6–8 reps for strength
  • 8–15 reps for muscle hypertrophy
  • 15-20+ for endurance

Beginners should aim for 3–4 sets of 8–12 reps each, with 1–2 minutes of rest between sets.

2. Frequency

It can be performed 1–2 times per week, depending on your overall workout schedule and goals.

Best Alternate of Decline Cable Fly

Best alternative exercises that target the same primary muscle groups with different equipment.

Here are some alternative exercises that can effectively target the lower chest muscles as a replacement for decline cable fly:


What muscles does the decline cable fly work?

The decline cable fly primarily targets the lower chest muscles, but also works the shoulders and triceps to a lesser extent.

How many sets and reps should I do for decline cable fly?

Beginners should do 3–4 sets of 8–12 reps with a moderate weight.

Can the decline cable fly replace other chest exercises like bench press?

The decline cable fly is a useful addition to your chest workout routine, but it should not replace other compound chest exercises like the bench press and decline dumbbell press.

Each exercise targets the chest muscles in a different way, and incorporating a variety of exercises can help to maximize muscle growth and avoid plateaus.

Can the decline cable fly be done at home?

The decline cable fly requires a cable machine and a decline bench, which may not be available in a home gym.

Dumbbell flyes and push ups can be used to target the chest muscles without a cable machine.

Incline cable fly vs decline cable fly

Incline Cable Fly:

Decline Cable Fly:

  • Primarily targets the lower chest muscles
  • Emphasizes the sternal head of the pectoralis major
  • Requires a decline bench and a cable machine with an adjustable pulley


The decline cable fly can help to isolate the lower chest muscles, which can lead to greater muscle activation and growth.

When performing the decline cable fly exercise, it is important to avoid using too much weight, using incorrect form, and not controlling the movement.

Proper form and technique are important to effectively target the desired muscle group and avoid injury or strain.

Thanks for reading.

Stay Fit, Live a Happy and Healthy Life

10 Best Lower Chest Exercises To Build Mass and Strength

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