- Body & Gym Posts
- 11 Nov, 2019
With the cable fly the chest muscles are isolated, this means that only one joint is used and the focus is therefore almost exclusively on the chest muscles. This ensures that the shoulders and triceps are used as a minimum during this exercise. By using cables you can also train the chest muscle from different angles by adjusting the height of the pulleys, which is not possible with dumbbells.
- Take a step forward so that you can remain stable during the exercise.
- Make sure your stomach is slightly tight.
- Hold a slight bend in the elbows.
- Keep your shoulders low, your shoulder blades facing each other, and your back straight.
- Bring your hands together at chest level, but don't let them touch each other.
The tension on the chest muscle must be maximized to get the most out of your exercise. Some ways to do this are:
- Tighten the chest muscle for a second when you bring your hands together.
- Do not squeeze the handles too hard because you will lose strength on the forearms and biceps.
- Slowly return the arms to the starting position to maintain constant tension on the chest muscles.
- Do not overweight the exercise and try to do at least 8 repetitions.
There are many variations of the cable fly, this is because the position of the pulleys can be adjusted and because benches can be used.
Seated Cable Fly
Some people find it more pleasant to do the exercise while sitting, because this way the core is supported more so that you can focus more on your chest. You can also adjust the position of the handrail and the pulleys to focus on the different parts of the chest muscle.
Crossover Cable Fly
Some people move the arms past each other during this exercise, which allows them to tighten the chest muscle better. Note that this requires more coordination because it is easier to remove the shoulder from the desired position. The crossover cable fly can be done standing and sitting.
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