One Arm Decline Cable Chest Fly

Place a decline bench beside the cable station, set the pulley low, and lie back with your legs hooked over the pad. Grip the handle with the hand nearest the cable, keep a slight bend in your elbow, and start with your arm open to the side and your chest stretched.

Keep your elbow angle fixed and sweep the handle in a wide arc up over your chest. Instead of lifting with your arm, think of your lower chest pulling your arm toward the middle of your body.

Slowly lower the handle out to the side along the same arc. Go only as far as your chest stretches without your shoulder lifting forward.

Focus on the lower chest of the working side squeezing toward the middle of your body. Working one arm at a time lets you feel each side contract and stretch more clearly.

Bending and straightening your elbow turns the fly into a press and takes tension off your chest. Keep your opposite shoulder and back on the bench so your torso doesn't get pulled toward the cable.

Exhale as you bring the handle in and inhale as you open your arm. Your head is lower than your hips, so don't hold your breath; keep it steady.

Start with your weaker side and match the weight and reps on the other side. Rather than adding weight, stop the handle at the same spot over your chest every rep for a consistent lower-chest squeeze.