Cable Fly With Chest Supported

1. Set an incline bench between two low cable pulleys, angled around 30 to 45 degrees, facing toward the weight stacks.
2. Lie face down on the bench with your chest against the pad, gripping a handle in each hand.
3. Let your arms hang down and slightly out to your sides with a slight bend in your elbows.
4. Brace your core against the bench and keep your neck neutral.
5. Draw both handles up and together underneath the bench in a wide arcing motion.
6. Squeeze your chest hard as the handles meet.
7. Slowly reverse the motion, lowering the handles back down with control until you feel a stretch in your chest.

Common Mistakes

• Letting the shoulders round forward: Hunching to reach the handles reduces chest engagement and stresses the shoulder joint. Keep your chest pressed into the pad and shoulder blades set.
• Bending the elbows too much: Turning the fly into a press by bending the elbows heavily shifts work to the triceps. Keep a slight, fixed bend throughout.
• Using body swing to help the pull: Because the chest is supported, any swinging typically comes from lifting off the pad. Keep your torso pinned to the bench the entire set.
• Stopping short of full contraction: Not bringing the handles all the way together underneath the bench skips the peak squeeze. Finish each rep with the handles meeting directly under your chest.