The Cable One Arm Decline Chest Fly is a variation of the traditional chest fly exercise that targets the lower chest muscles while also challenging stability and core strength.
How to perform
To perform the Cable One Arm Decline Chest Fly, you will need a cable machine with a single handle attachment and an incline bench set to a decline position.Here are the step-by-step instructions:
1. Adjust the incline bench to a decline position of around 45 degrees.
2. Attach a single handle to the low pulley of the cable machine.
3. Lie back on the bench with your head at the lower end and your feet secure at the top end.
4. Grab the handle with one hand and extend your arm straight up over your chest, keeping a slight bend in your elbow.
5. Lower your arm out to the side in a controlled motion, keeping a slight bend in your elbow. Your arm should be parallel to the floor when fully extended.
6. Engage your chest muscles to bring your arm back to the starting position.
7. Repeat for the desired number of reps, then switch arms and repeat on the other side.
Tips:
- Focus on maintaining a slow and controlled motion throughout the exercise to fully engage your chest muscles.
- Keep your core engaged and your back flat against the bench to maintain stability.
- Adjust the weight on the cable machine to find a level that challenges your muscles without compromising proper form.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.