Middle Cable Crossover on a Flat Bench
Differentiation: Mechanics
This variation of Chest Flyes is unique from other Chest Flye exercises. Here is how: you set the cable pulley to the middle setting. This setting allows you to pull the weight horizontally. Pulling horizontally works and defines your entire pectoral muscle group. You also use a cable machine. The cable machine maximizes the amount of resistance applied to your pectorals throughout each rep.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set each pulley to a chest-height setting.
3) Obtain two open end crossover handle attachments.
4) Clip an attachment onto the pulley hook on each side.
5) Stand between two cable pulleys, an equal distance from each pulley - with your back facing the machine.
6) Place your feet shoulder-width apart for stability.
7) Take a slightly staggered stance, with your dominant foot in back and your other foot in front.
8) Assume a slight and natural arch in your lower back.
9) Extend the handles out and away from your body to an airplane - like position.
10) ...with the palm of each hand facing forward.
11) Bend your arms at the elbows slightly.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you flex your pecs, while arcing the handles inward
3) ...until the handles touch in front of your chest.
4) Squeeze your pecs and hold for a count of two seconds
5) Then, inhale while you allow the handles to retract outward using a slow and controlled movement
6) ...until you feel your chest muscles stretch.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Be sure to maintain control of the handle attachments. Do not allow the handles to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your head facing upward during the movement.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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