Cable Decline Fly
Chest · Cable · Beginner
How to do it
- Adjust the cable machine to a decline position.
- Stand facing away from the machine with your feet shoulder-width apart.
- Hold the handles with your palms facing forward and your arms extended straight out in front of you.
- Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- Pause for a moment at the fully extended position, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Pectorals
Secondary: Shoulders, Triceps
Is your Cable Decline Fly good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 7 kg |
| Novice | 12.5 kg |
| Intermediate | 18 kg |
| Advanced | 26 kg |
| Expert | 34 kg |
| Veteran | 44.5 kg |
| Elite | 55 kg |
| Master | 68 kg |
| Apex | 81 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Decline Fly.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Decline Fly rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your pectorals.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Decline Fly FAQ
What muscles does the Cable Decline Fly work?
The primary target is pectorals. It also involves shoulders, triceps while you keep the movement controlled.
How many sets and reps should I do for the Cable Decline Fly?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Decline Fly strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
