Decline Fly (Cable)
Also called Decline Flyes (Cable), Decline Cable Flyes
How to do it
Set the bench to –15 to –20° — a shallow negative is all you need, steeper adds little and makes getting set awkward. Position it between two high pulleys so your chest lines up with them. With a slight bend in your elbows, sweep the handles down and together in an arc over your chest, then return slowly to the stretch.
Setup
Set a decline bench around 15-20 degrees between two high pulleys and secure the legs. Match both handles, lie back with shoulder blades set, palms inward, and a soft fixed elbow bend.
Where you should feel it
Across the lower and mid chest through the downward closing arc and controlled stretch, with the front shoulders assisting. Shoulder strain means the bottom range is too deep.
When to use it
Use for decline-angle chest hypertrophy with continuous tension and an adjustable arm path. Controlled sets of 10-15 reps work well after pressing.