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Appears in642 Workouts*

Cable Seated Bottom-Half Fly

Target your lower chest and maximize muscle tension with this controlled partial-rep fly. Focus on the deep stretch and initial contraction for superior pectoral development and growth.

Exercise video 2
Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Cable Handle Attachment thumbnail
Cable Handle Attachment
Cable Machine thumbnail
Cable Machine
Exercise Bench thumbnail
Exercise Bench

Muscle Groups

Primary

Secondary

Instructions

  1. Set up a flat bench in the center of a dual cable machine and attach single handles to both low pulleys.

  2. Sit upright on the bench, grip the handles with a slight bend in your elbows, and extend your arms out to the sides.

  3. Exhale as you bring the handles forward and inward together only halfway across your chest, keeping your elbows locked in a fixed soft bend.

  4. Inhale as you slowly reverse the motion and return your arms outward to the starting stretch position without dropping your hands.