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Morning Lift: Chest / Arms Volume 23


Fly (Cable Standard)

Target Muscles: Pectoralis major (mid chest), Anterior deltoids

Starting Position:

1. Attach the handles to two mid level pulley machines.

2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals.

3. Bend forwards slightly from the waist and maintain this position throughout the exercise.

The Movement:

1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your chest.

2. When the handles meet, squeeze your pectorals hard and hold for a count of two.

3. Slowly return the handles to the starting position.

Tips:

• Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement.

• Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together.

• You can vary the angle at which you pull the handles down to place emphasis on slightly different areas of the chest.



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