Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationCable
Cable Decline Fly
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the cable machine to a decline position.
- 2
Stand facing away from the machine with your feet shoulder-width apart.
- 3
Hold the handles with your palms facing forward and your arms extended straight out in front of you.
- 4
Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- 5
Pause for a moment at the fully extended position, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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