Decline cable fly (head-down)

Chest

• Target muscles: chest, shoulders, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Lie on a decline bench with your head down, legs secured under the rollers, feet above your head.
2. Grab a low-pulley handle in each hand and extend your straight arms above your chest.
3. Bend your elbows slightly and maintain that angle throughout the movement.
4. Open your arms out to the sides, lowering the handles to shoulder level and stretching your chest.
5. Squeezing your chest, bring the handles back in an arc above your chest.
6. Repeat for the desired number of reps.

Swap it for

• Isometric Chest Squeeze
• dumbbell decline twist fly
• dumbbell fly on exercise ball
• dumbbell one arm fly on exercise ball
• cable one arm decline chest fly
• cable incline fly

Harder

• Single-Arm Cable Fly on Incline Stability Ball
• Stability ball incline cable fly
• dumbbell decline one arm fly
• Single-Leg Dumbbell Fly on Stability Ball

Easier

• Isometric Chest Squeeze
• lever seated fly