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Cable Chest Fly: Tips For Building A Bigger Chest!

Change Your Form For More Muscle Activation!

Posted by Scott_Herman - February 11th, 2016

When it comes to maximizing muscle activation on the cable chest fly there are some key points you want to keep in mind during each variation.  

Rolled Shoulders is the most common mistake when performing this movement.  This mainly occurs due to lack of knowledge of proper form, too much weight, or both.  Having your shoulders rolled forward like this puts your body in a very compromising position which can lead to unwanted stress in your shoulders and a possible injury in the future.  

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To avoid this, always stand upright with your chest up and shoulders retracted.  Remember the goal is chest isolation, not how much weight you are lifting and the majority of people only roll their shoulders for leverage to be able to lift more weight.

High Cable Fly

To perform this movement, begin by adjusting the cable machine so that the pulleys are just over your head.  From here you are going to grab the handles, step forward and bring your hands together in front of your body under your chest while keeping your arms slightly bent.

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Throughout this movement be sure to keep your chest up and shoulder blades retracted.

Middle Cable Fly

Lower the arms of the cable machine so that when you hold the handles your hands are just under your chest.  Once in place, retract your shoulders, keep your chest up and bring both hands together in front of your body while maintaining a slight bend in your elbows.

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Be sure to control the weight as you return to the starting position and repeat.

Low Cable Fly

Lower the arms of the cable machine to the floor.  Next, grab both handles and take a step forward so the weights are no longer touching the rest of the stack.  While keeping your shoulders retracted and your chest up, bring your hands together in front of your chest just under your chin.  Be sure to maintain a slight bend in your elbow throughout the entire repetition.

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Add these exercises to your next chest workout!

  • 4 sets: 10 – 12 reps
  • Rest 1 minute between sets

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