Cable Bent-Over Pec Fly
Aggressive chest isolation that targets the lower and mid-pecs. The bent-over angle provides a deep stretch and an intense contraction, delivering a high-volume pump and superior muscle definition.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Attach handles to high cable pulleys on a dual cable machine.
Stand between the pulleys, facing forward, holding one handle in each hand.
Movement
Hinge at your hips, leaning your torso forward until it is nearly parallel with the floor.
Maintain a slight bend in your elbows and keep your core braced.
Initiate the movement by pulling your hands toward each other in a wide, sweeping arc.
Focus on driving the motion with your chest, aiming for a deep "stretch" at the start and a hard "squeeze" when your hands meet at the bottom.
Control the weight as you slowly return to the starting position.