Decline Cable Chest Fly

Set the cables high and lie on a decline bench. Hold the handles with both hands and start with your chest open.

Smoothly bring the handles together below your navel. Keep your elbows slightly bent and think about squeezing your lower chest.

Slowly open the handles again. Return only through the range where your chest stretches, keeping your shoulders down.

Check that your lower chest is doing the squeezing. The diagonal downward pull from the cables should help you feel your lower chest working.

If you straighten your arms and pull with your elbows, your shoulders take over. Keep your elbow angle fixed and bring the handles together with your chest.

Exhale as you bring the handles together and inhale as you open them. Keep your breathing steady and control the pace.

Bringing the handles together below your waist can make the lower-chest contraction easier to feel. Prioritize the direction and range of the movement over heavier weight.