Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedIsolationCable
Cable One Arm Decline Chest Fly
Pectorals · Chest
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
- 2
Lie down on the bench with your head towards the machine and grab the handle with your right hand.
- 3
Extend your arm straight up above your chest, keeping a slight bend in your elbow.
- 4
With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
- 5
Pause for a moment, then reverse the motion and bring your arm back to the starting position.
- 6
Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.
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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