Cómo hacer las aperturas declinado en polea

Male

Cable Decline Fly

Muscles involved

Mastering the Cable Decline Fly is all about steady, deliberate progression so you can target your chest with maximum efficiency. Using a cable machine provides constant resistance, but going too heavy too soon can shift tension away from your chest and onto your shoulders. Begin with light weights to build strict control throughout the full arc of the movement. As your stability and mind-muscle connection improve, slowly increment the resistance. This methodical approach ensures your chest absorbs all the tension, allowing you to build real strength and muscular endurance without breaking form.

How to do it

1. Place a decline bench between two low pulleys and lie on it. 2. Grip the ropes of the pulleys with your arms extended above your head. 3. Open your arms in an arc to the sides, maintaining a slight bend in your elbows. 4. Return to the starting position, contracting your chest, and repeat.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Maintain a slight bend in your elbows during the entire arc of movement to protect your joints. - Feel the stretch in your chest when opening your arms. - Slightly cross your arms in front during the contraction for greater emphasis on the pectoral fibers.