Set the cable machine pulleys to the lowest setting, attach D-handle grips, and lie on a flat bench centered between the cables. Grab the handles, extend your arms above your chest with palms facing each other.
Execution
Slowly lower your arms out to the sides, keeping a slight bend in your elbows, and stretch your chest. Reverse the motion, squeezing your chest to bring the handles back together.
Equipment required
Machine, Hand Grips
Target muscles
Chest
More Detailed Information
Lying Cable Fly
How to Do:
Set Up: Adjust the cable machine pulleys to the lowest setting and attach D-handle grips to both sides. Lie down on a flat bench positioned in the middle of the cable machine. Ensure the bench is centered between the cables.
Starting Position: Grab one handle with each hand. Extend your arms straight up, keeping a slight bend in your elbows, and position them so your hands are above your chest. Your palms should face each other.
Execution: Slowly lower your arms out to the sides, maintaining a slight bend in your elbows. Focus on stretching your chest as your arms move wider. Keep your movements controlled and avoid letting your elbows flare out too much.
Squeeze: Once your arms are at shoulder level or just slightly lower, reverse the movement by squeezing your chest and bringing the handles back together. Maintain the slight bend in your elbows.
Repeat: Perform the desired number of repetitions, ensuring a controlled tempo throughout the movement.
Benefits:
The lying cable fly isolates the chest muscles, especially the pectorals, providing a deep stretch and contraction. This movement also enhances shoulder stability and helps improve the mind-muscle connection in the chest. It’s a great exercise for increasing chest width and overall muscle definition.
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