The Cable Chest Fly is a great exercise to feel your chest when you are performing chest exercises. The Cable Chest Fly helps you create a better mind-muscle connection with your chest and also helps engage it during movements such as bench press.
There are two main muscles that make up your chest, the pec minor and the pec major. The pec minor is superficial and not visible. All the visible muscle is the pec major, and it has three heads. The clavicular head and the sternal head are across the body laterally, that’s why the chest brings the arm across the body toward the front. When the fibers shorten your arm goes in front of you. When they extend it goes behind you.
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Set Up:
- Align Cables With Chest
- Make sure that movement of pec is aligned with cable
- Take a step forward and one step back with other leg and stagger stance
- Lock arms and bend into a letter “C”
- Start in position when you feel stretch in pectoral tendon
- Internally rotate hands when coming forward
- Can also include elbow extension
- Do not use momentum, control the movement the whole time
Breathing
- Exhale on the way out
- Inhale on the way back
How to know if you are doing it right
- Make sure to fully squeeze pec when arms are fully forward
- You can try and cross your arms over
Try out the cable fly 2-3 times a week with a moderate intensity with a variety of rep-ranges to stimulate fibers and activating your chest properly.
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