Chest
Bent over Cable Flye
A precise isolation movement designed to maximize chest contraction and stretch using constant cable tension.
How to perform.
Follow the sequence — setup is half the lift.
Set the pulleys on a cable crossover machine to the widest and highest position available on both sides.
Grasp the handles with a neutral grip and stand directly in the center of the machine with your feet staggered for balance.
Hinge at the hips to lean your torso forward until it is nearly parallel to the floor, maintaining a slight bend in your knees.
Extend your arms out to the sides with a slight bend in the elbows, feeling a deep stretch across the pectoral muscles.
Exhale and bring the handles together in a wide arc until they meet directly underneath your chest.
Squeeze your chest muscles at the point of peak contraction before slowly reversing the movement to the starting position.
Maintain the same slight elbow angle throughout the entire set to ensure the chest performs the work.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum by swinging the torso up and down
- Pressing the handles forward instead of maintaining a wide arc
- Allowing the elbows to bend too deeply like a bench press
- Rounding the lower back instead of maintaining a neutral spine
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.