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  • Cable Decline Bench Internally Rotated Chest Fly

    Lay on bench with cables above shoulder level.
    Sweep both handles in front of your chest while keeping your elbows slightly bent.
    Squeeze your chest, then lower the handles under control.

  • Cable Decline Chest Fly

    Place the cable anchor at a higher level than your shoulders.
    Sit on the bench, leave your elbows mostly extended.
    Bring your fists together and flex your pecs.

  • Cable Decline Internally Rotated Chest Fly

    Lie on a bench, holding cables higher than shoulder height with palms facing your feet.
    Sweep both handles together above your chest, keeping your elbows slightly bent.
    Pause briefly, then lower your arms under control.

  • Cable Incline Alternating Bench Press

    Lie on bench, cables should be above shoulder height, hold handles beside chest, elbows bent.
    Press one handle upward until arm extends, opposite arm remains stationary.
    Lower slowly, alternate arms while keeping shoulders stable.
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