How to Do Standing Decline Cable Fly High to Low
The standing decline cable fly high to low should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing decline cable fly high to low.
Beginning Decline Cable Fly
1. Place the cable handles approximately level with the top of your head and firmly grab each one. To stabilize your spine, tighten your abdominal muscles and avoid arching your low back during the activity.
2. Until your elbows are fully extended, press both arms down and in front of your body to a position just below your chest.
Decline Cable Fly Movement
1. To stabilize oneself and align your trunk vertically, assume a staggered-stance position (i.e., walking position with one leg forward). Allow your arms to slowly open to the sides, moving upward and outward. Maintain a modest bend in your elbows, a neutral wrist position (wrists aligned in a straight line with forearms), and don't let your hands go past your body's midline (level of your armpit).
2. Squeeze your chest muscles gently and slowly to drag your arms forward until your hands meet below the level of your chest. Throughout the exercise, keep your elbows slightly bent, your wrists neutral, and your trunk vertically aligned.
3. Pause for a time, then slowly return to your starting posture, allowing your arms to slowly and steadily glide back outwards. Throughout the exercise, keep your elbows slightly bent, your wrists neutral, and your trunk vertically aligned. Rep the movement once more.
Decline Cable Fly Benefits
The decline cable fly is a variation of the cable chest fly, and it's an exercise for strengthening the body's pushing muscles, such as the chest, triceps, and shoulders. The decline cable fly is very effective in targeting the pectoral muscles in the lower half of your chest.