STANDING CABLE FLYE

STANDING CABLE FLYE


VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Attach D-handles to each side of the cable station and set the pulleys level with your upper chest. Going too high will work the wrong muscle. Take a neutral-grip (palms facing in) and step forward about a foot to create a stretch across your pecs. Before you perform a rep, be sure to pin back your shoulders & puff your chest, this will protect you throughout the set by maintaining perfect form.
  • REP: Squeeze your pecs to drive the handles towards the mid-line of your chest in an arc-like motion. Keeping a slight bend at the elbow will force your pecs to work even harder.
  • TIP: This is probably my favorite chest exercise, but it’s very easy to get this wrong. People often stand too far in front of the cable station, which only stresses the front delts and decreases the effectiveness of this otherwise awesome chest builder. Notice how I only step forward by about a foot, which keeps me relatively close to the cable station. This lets me attack the pecs while protecting the shoulder joint, and also makes it very easy to “escape” if training to failure.

MUSCLES WORKED BY THIS EXERCISE:

  • Chest
standing cable flye exercise

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