Exercise:

Lying Decline Cable Fly

Target Muscle:

Chest (Mid/Lower)

Cable Crossover Stand, Decline Bench

Set the pulleys at the lowest level of the cable machine and position a decline bench in the middle of the stand. The bench should be angled downward at roughly 30 degrees.

Grab a pulley in each hand and lay down on the bench with your feet hooked securely underneath the pads. With a slight bend in your elbows, extend them out to your sides to that your upper arms are parallel to the floor.

With your butt and shoulders firmly planted and hands facing in, press the cables upward in a circular arching motion until you feel a strong contraction in your pecs. Lower the cables back down following the same path until your upper arms are parallel to the floor, and repeat.

- In order to prevent excess stress on the shoulder joints, avoid lowering the cables too far down and make sure to stop once your upper arms are parallel to the floor and no further.

- In order to maximize tension on the chest, focus on pushing the cables up using your elbows rather than your hands. Imagine that your hands and forearms don’t even exist, and just place 100% of your focus on simply pressing your elbows up and across your body.

- Always ensure that you maintain a slight bend in the elbows in order to prevent stress on the bicep tendon.