The decline cable fly mainly works your chest muscles. You will need a cable machine and a decline bench to perform this exercise. Alternatively, you can perform this exercise while standing.
How to do the decline cable fly:
- Start by positioning the decline bench in the middle of the cable machine. Adjust the cables to the lower part of the machine.
- Grab the handles of the cable machine with both hands.
- Lay down on the decline bench ensuring your head is on the lower side of the bench.
- Stretch the handles out ensuring that your arms are straight. Maintain a straight back throughout the entire exercise.
- In a slow and controlled motion, bring your hands together so that your fists touch each other in your stomach area. Breathe out as you do this.
- Stretch the handles out to your starting position. This is one complete round.
- Perform the exercise 10 to15 times for 3 sets.
WHAT MUSCLES DOES DECLINE CABLE FLY WORK?
CHEST MUSCLES
The decline cable fly targets and tones your chest muscles (pectorals). Additionally, the exercise builds and strengthens your pectorals.
This promotes upper body strength, which enables you to carry heavy objects and performs other chest exercises with ease.
TRICEPS
The action of using your hands to pull and release the cables strengthens and engages your triceps. Additionally, you are able to lose upper arm fat. Strong triceps help you to perform other upper body exercises with ease.
SHOULDERS
The decline cable fly engages your deltoid muscles. This helps in stabilizing and strengthening your shoulder joints.
DECLINE CABLE FLY BENEFITS
BETTER CHEST DEFINITION
The decline cable fly grows and tones your pectorals. This promotes a better chest definition since your chest area opens up and becomes toned.
Moreover, your physical appearance improves, hence boosting your confidence. For ladies, this exercise plays a significant role in lifting and accentuating your chest area.
INCREASED UPPER BODY STRENGTH
The workout is a form of an isolation exercise since it mainly targets your pectoral muscles. Strong pectorals stabilize your shoulder muscles.
Besides, they promote upper body strength, hence making it easier for you to do other variations of chest exercise.
Additionally, your athletic capabilities improve since you are able to perform exercises, such as golf and tennis with ease.
Upper body strength is also important in performing daily life activities, such as carrying objects.
CORE STRENGTH
The decline cable fly improves your core strength. Furthermore, it promotes core stability. This is because you maintain tension on your abs while performing the technique.
ALTERNATIVES TO DECLINE CABLE FLY
RESISTANCE BAND CROSSOVER
The resistance band crossover is an effective alternative to decline chest fly since it also works your pectoral muscles.
How to do the resistance band crossover:
- Select a resistance band with handles on both sides.
- Position the resistance around a stationary post for support.
- Stand behind the post then grab the handles of the band with both hands.
- Take a step forward until you experience tension on the band.
- With your palms facing forwards, lift your arms up ensuring that they are parallel to the floor. Bend your knees slightly. This marks your starting position.
- While exhaling bring the handles of the band across your chest. Perform these while flexing your chest.
- Pause for a few seconds then move your hands backwards to the starting position. Perform this in a slow and controlled motion.
- Perform 10 to 15 reps for 3 sets.
CHEST DIPS
Chest dips work your chest muscles. You will require parallel bars or dip assist machine to perform this exercise. If you cannot access parallel bars, you can improvise by using strong furniture in your house. Ensure that they are similar.
How to do chest dips:
- Align the parallel bars so that they are shoulder- width apart.
- Using both hands, grip both bars then raise your body above them. Keep your arms locked and your knees bent. You can either cross your legs or leave them straight.
- Ensure that your body forms an ‘L’ shape while performing this exercise.
- While inhaling, lower your body until your shoulders are slightly before below your elbows. Do not overdo it since you can risk hurting your shoulders.
- Lift yourself up to the starting position. This is a complete round.
- Perform 10 repetitions for 3 reps.
PUSH- UPS
In absence of the gym materials and equipment mentioned above, you can perform push-ups. Push- ups also target your pectoral, deltoid, and triceps muscles.
The exercise is easy to execute and you can perform it anywhere including your room. You can use a yoga mat and sufficient space for this exercise.
How to do push- ups:
- Start by positioning yourself on all fours.
- Ensure that the distance between your hands is wider than your shoulders.
- Straighten your limbs and back.
- Gently lower your body until your chest almost touches the floor.
- Push your body upwards to your starting position.
- Repeat the technique 10 times for 3 sets.
DECLINE CABLE FLY MISTAKES TO AVOID
SQUEEZING THE HANDLES TIGHTLY
Grasping the handle too tightly can strain your arm muscles. You should grasp the handles firmly but avoid squeezing it too much.
SWINGING THE HANDLES TOO FAST
Moving the handles of the cable too fast prevents the exercise from working on the targeted muscles. Instead, ensure that you perform the exercise in a slow and controlled motion.
PERFORMING THE REP PARTIALLY
While doing the decline cable fly, ensure that you perform the full range of motion.
A common mistake is failing to push both arms to meet in your chest area and instead moving them halfway.
To get good results, you must perform the technique correctly. There are no shortcuts in this workout.
CONCLUSION
The decline cable fly is an effective exercise to work your upper body, particularly your chest. There are several variations of this exercise giving you the liberty to perform the one that is most convenient for you.
Ensure that you know how to operate the cable machine before embarking on this workout. When in doubt, consult your fitness trainer.
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