SETUP: Set the pulleys level with your upper chest. Going too high will work the wrong muscle. Take a underhand-grip of the cables (no handles needed, they just get in the way) 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. Unlike a regular Flye, where the handles will meet in the middle of our chest, this variation allows us to drive the cables slightly beyond the mid-line of the pecs, achieving an even better muscle contraction.
TIP: 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.
