Description

The cable one arm decline chest fly is a unilateral exercise that targets the chest muscles while also engaging the shoulders and triceps.

Starting Position

Lie on a decline bench with your feet secured. Grab the cable attachment with one hand and extend your arm across your body.

Technical Execution

Slowly bring your arm back toward the midline of your body in a controlled arc motion, keeping a slight bend in your elbow. Return to the starting position and repeat.

Range of Motion

Maintain a full range of motion throughout the exercise, feeling a stretch in the chest at the bottom of the movement.

Variations

Variations include using different cable attachments or adjusting the bench angle for varied resistance and targeting different areas of the chest.

Common Mistakes

Common mistakes include using excessive momentum, allowing the torso to rotate, and not maintaining a steady and controlled movement.

Practical Advice

Focus on keeping the core engaged and maintaining proper form throughout the exercise. Use a weight that allows you to perform the movement with control.

Additional Notes

This exercise can help improve chest muscle imbalances and enhance overall chest strength and definition.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

chest

Secondary Muscles

shoulders