Cable Fly (Chest)

The technique.

1. 01

   Set the cable pulleys to a high, mid, or low position depending on the chest area targeted.

2. 02

   Grasp a handle in each hand, step forward, and assume a staggered stance.

3. 03

   With a slight bend in your elbows, bring the handles together in front of your body.

4. 04

   Squeeze your chest muscles at the peak contraction, holding briefly.

5. 05

   Slowly return the handles to the starting position, controlling the stretch.

What goes wrong.

• ×Using too much weight, turning it into a press rather than a fly.
• ×Bending the elbows too much, reducing chest isolation.
• ×Rounding the back or shrugging shoulders, losing posture.
• ×Not controlling the eccentric phase, losing tension.
• ×Letting the cables pull your arms too far back, stressing the shoulders.