Cable Bench Chest Fly
Isolate your chest with the cable bench fly! Constant tension for a killer pump. Remember to squeeze!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Attach a handle to the low pulleys of a cable machine and place an adjustable bench in the middle of the machine.
2. Select an appropriate weight on the stack.
3. Lie on the bench with your back flat against it and your feet on the floor for stability.
4. Grab the handles with a neutral grip (palms facing in).
5. Start with your arms extended to the side of your torso, elbows slightly bent.
6. Keeping a slight bend in your elbows, exhale and gently bring the handles together above your chest in a hugging motion.
7. Once your hands meet above your chest, squeeze your chest muscles and hold the contraction briefly.
8. Slowly return to the starting position while inhaling, still maintaining that slight bend in your elbows.
9. Repeat for the desired number of repetitions.
10. Ensure you perform the movement in a controlled manner, focusing on using your chest muscles to pull the handles.
Tips: - Avoid using heavier weights that can strain your shoulders. - Ensure your movements are slow and controlled to maximize muscle engagement. - Do not let the weights pull your arms too far back as this can put unnecessary strain on your shoulders.
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