Standing Chest Fly – Cable

  1. Stand in front of a cable machine, facing away from the machine, with your feet shoulder-width apart and knees slightly bent.
  2. Grasp the handles of the cables with your palms facing forward and your arms extended out to the sides at shoulder height.
  3. Engage your core and maintain a slight bend in your elbows throughout the exercise. Try not to change the degree of elbow bend during the repetitions.
  4. Exhale and slowly bring your arms forward, until your hands touch, while maintaining the same level of shoulder height.
  5. Inhale and slowly return your arms back to the starting position, keeping them extended and at shoulder height.
  6. Repeat for the desired number of repetitions.

Primary Muscles

  • Chest

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Shoulder - Front

Results

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Date Reps Resis. RPE

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