Incline cable flyes and decline cables flyes are two exercises that allow you to train your chest from multiple angles. The cable variation of the flye, as opposed to the dumbbell variation, allows you to develop your pectorals evenly through a full range of motion since the cable machine provides a constant resistance. The resistance that dumbbells provide gradually decreases as you near the top portion of the movement, due to the position of the dumbbells in relation to your body as the weights move. New or inexperienced weightlifters can also benefit from these two flye variations because the movement is partially controlled by the machine.
Decline Flye
Step 1
Place the adjustable bench between the two cable towers. Adjust the cable tower pulleys to their low setting.
Step 2
Pull the pin out of the adjustable bench and lower the padded backrest to a 30-degree decline. Reinsert the pin to secure the padded backrest in place.
Step 3
Place your knees on the edge of the bench with your butt resting on the end of the bench.
Step 4
Lean back 30 degrees until your back is flat against the padded backrest. Bend your knees so that your lower leg is perpendicular to the floor, which will keep your body in place on the bench.
Step 5
Grab the hand attachment on your left with your left hand and the hand attachment on your right with your right hand.
Step 6
Hold your arms parallel to the floor with a slight bend in your elbow.
Step 7
Push the hand attachments upward and together until your two hands meet together above the center of your chest.
Step 8
Hold for a brief moment and then lower your arms back to the parallel position. Repeat as desired.
Incline Flye
Step 1
Situate the adjustable bench between the two cable towers. Adjust the cable tower pulleys to their low setting.
Step 2
Remove the pin from the adjustable bench and raise the padded back of the bench to a 45-degree incline. Put the pin back into the adjustable bench to secure the backrest in place.
Step 3
Sit on the bench seat and lean back so your back at a 45-degree incline on the backrest. Plant your feet firmly on the floor with your knees bent and your toes pointed straight.
Step 4
Grasp one hand attachment in your left hand and one in your right hand.
Step 5
Position your arms at shoulder-level with your arms perpendicular to the floor with your elbows partially bent.
Step 6
Push the hand attachments upward and together until your arms are straight in the air and hands centered above your chest.
Step 7
Pause for a short moment and then allow your arms to return to the parallel position. Repeat repetitions as desired.
Tips and Warnings
- Remember to squeeze your chest muscles together as you perform the movement to ensure maximal activation of your pectoral muscles.
- Do not let your arms fall below parallel during the lift because it will put a high amount of strain on your shoulder joint.
Things You'll Need
- Hand attachments
- Adjustable bench
References
- Bodybuilding.com: Expand Your Chest Dimensions with Flyes; Shannon Clark; February 2009
- ExRx.net: Cable Decline Flye
- 2Athletes.com: Incline Bench Cable Flye
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; April 2007
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