Incline Cable Chest Flye
Differentiation: Mechanics
This variation of Chest Flyes is unique. Here is how: you use a cable machine | instead of dumbbells. The cable machine maximizes the amount of continual resistance applied to your upper pectorals throughout each rep. Maximizing resistance increases their overall definition.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate two cable machines that are about 10 feet apart.
3) Set each pulley at its lowest setting - the one closest to the floor.
4) Obtain two open end crossover handle attachments.
5) Clip the attachment onto the pulley hook on each side.
6) Position the moveable incline bench in between the two cable machines.
7) Set the incline bench to a 45-degree angle.
8) Grasp the handle attachments before you sit on the bench. |If you have a partner, he can hand you the handles after you lie down.
9) Grasp a handle in each hand from your partner.
10) ...and lie back onto the bench with your back flat against the pad.
11) ...with your feet flat on the floor, shoulder-width apart.
12) Extend your arms with your hands together above your head...
13) ...and palms facing each other.
14) Bend your elbows slightly.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you allow the handles to retract outward and your arms arc outward
3) ...until you feel your chest muscles stretch.
4) Exhale as you arc your arms back
5) ...to the starting position.
6) Hold this position for a count of one second before doing another rep.
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 handles. Keep the handles in line with your shoulders, which will maximize the amount of force on the outer pecs.
Keep your back flat on the bench's pad.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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