Decline Fly (Resistance Band)
Also called Banded Decline Fly, Decline Flyes (Resistance Band)
How to do it
Set a decline bench around 15-20 degrees, secure the legs, and anchor two bands high behind the head end with equal tension. Lie back holding one end in each hand with elbows softly bent. Sweep the hands down and together over the chest, squeeze, then return slowly to a controlled stretch.
Setup
Secure two high band anchors behind the head end of the decline bench and match their lengths. Lie back with legs secured, shoulder blades set, palms inward, and a soft fixed elbow bend.
Where you should feel it
Across the lower and mid chest with resistance increasing as the hands meet, while the front shoulders assist and the core keeps the torso stable. Control the bands through the return.
When to use it
Use for portable decline-angle chest volume, warm-ups, or high-repetition finishers. Smooth sets of 12-20 reps suit the rising resistance.