Decline Cable Chest Flye
Differentiation: Mechanics
This variation of Decline Chest Flyes is unique from other Decline Chest Flye exercises. Here is how: you use a cable machine. The cable machine maximizes the amount of continual resistance applied to your chest muscles throughout each rep.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate two cable machines that are about 10 feet apart.
3) Set each pulley down to its lowest setting.
4) Obtain two open end crossover handle attachments.
5) Clip an attachment onto each pulley hook.
6) Position the decline bench between two cable machines.
7) Set the decline bench to a 30-degree angle.
8) Grasp the handle attachments before you lie down. |If you have a partner, he can hand you the handles after you lie down.
9) Lie back on the decline bench - with your lower legs folded over the high end.
10) Secure your feet under the foot brace.
11) Grasp a handle in each hand from your partner.
12) Bring your arms and handles down to until they are almost parallel with the floor with your elbows slightly bent.
13) ...with your palms facing upward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you flex your chest muscles while pulling both handles upward and inward
3) ...until the handles almost touch.
4) Squeeze your pecs and hold for a count of two seconds.
5) Then, inhale while you allow the handles to retract outward using a slow and controlled movement to the starting position -
6) ...until you feel your chest muscles stretch.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Be sure to maintain control of the handle attachments. Do not allow the handles to tilt forward or backwards. Keep your arms perpendicular to the floor.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.