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How to Do a Decline Cable Fly

Learn how to do a decline cable fly from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hi. This is Max Tapper, again, with Howcast. And what I'm gonna show you today is how to do a decline cable press, all right? Now again, as I told you before, with any cable machine, you want to directly oppose that resistance, so those lines will always be going along your forearm, got it? Those lines always go along your forearm. Let me show you. All right, so body straight up, almost leaning back in this position, we're pulling down, and we're gonna end up at waist level. Squeeze. Slow on the way up, nice and controlled, down and squeeze. So again, squeeze. Now, remember, that resistance falls right on our forearm. If it's not, we're doing different things in our shoulders that we probably don't want to do.

If you want an exercise that's gonna help you develop your lower pec, this is an excellent exercise. The one tip I have when we're doing a lower pec press, or a lower pec fly, is that you really want to make sure your body is very erect, almost leaning back. What that does is it gives us the perfect position of pull to get the lower pec. If our body's forward, were obviously not gonna get that lower pec as much. We're gonna go right into our middle pec. We need it to be here. So your arms need to be under your body, about waist height.

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