How to do Cable Flys for Upper Chest?

Cable Flys for Upper Chest

Are you looking for exercise to make your upper chest attractive? If yes, then Cable flys is great to go.

Let’s understand how to do it properly to avail its maximum benefits.

If you spend sufficient time with workout machines, you will get to know that each of them has its own personalities. The cable chest fly is like a coolest party guy.

The Benefits of Cable Flys for Chest

Dumbbell flys workouts are common and many can be seen doing it in the gym as it isolates chest muscle to grow in size and strength. So, if you want to give a pump to your chest muscles in an effective and safe way, do standing cable flys.

They won’t exhaust you like lunges or squats, and they even won’t shame you like pull-ups, instead it will help you to build a bigger and stronger chest. This will provide tension on your chest muscles through its entire range of motion for both ways lifting or lowering.

The cable setup of the machine gives your muscles an uninterrupted time under tension, and a huge pump to optimize muscle growth.

Cable chest flys even allows you to work on your pectoral muscles while not giving stress on your joints. This can be a wonderful option for those who face joint pain or discomfort during bench press.

The cable chest fly changes the angle of the movement with proper shoulder-blade stability. This limits the potential stress on the joints.

How to do the Cable Crossover Flys with Perfection?

Here is the step by step procedure for how to do cable flys which you need to do it in a set of 3 with 12-15 repeats.

  1. Set the pulleys to your chest height on a dual-cable machine. Stand tall in the exact middle position of the machine. Hold the D-handle in each hand.
  2. Keep your chest up, back straight and core braced. Keep your palms facing forward and walk a step forward in order to create tension on the cables.
  3. Stand in a position where your one foot will be in front of the other. You need to bend your elbows slightly. Don’t allow them to move behind your shoulders. This is the starting position.
  4. Initiate the move now and bring both hands in between your chest and belly button position to meet, keeping the bend of the elbows.
  5. When both your hands are together, turn your wrist to make your palms face upwards. Hold in this position keeping your little fingers touched with each other to give a hard squeeze to chest muscles.
  6. Hold it for 1 or 2 seconds and focus on the tension created on the middle of the chest when you move your wrist and arms.
  7. Slowly return back to your starting position while keeping full control on the weight. Alternate your forward foot with each set.

How to Make Cable Flys Work for Upper Chest?

The chest muscles consist of the pectoralis major and the pectoralis minor. Cable chest flys targets on both of this.

Out of the two, the pec major is visible to all whenever clapping or bringing the arms together in front of you and also during rotation and elevation of the arms.

The pec major is comprised of two heads. Each of them works differently depending on the angle of adduction.

An upward angle of movement emphasizes the upper head. If you go for a low-to-high motion with the cable chest fly exercise that will target the upper chest.

How to Make Cable Flys Harder?

Now, when you will be doing it for quite a time, you will obviously want to increase resistance on the cable flys. But do it slowly. Instead of adding weights, you can change the tempo. When you are holding the contraction position for 2 seconds, you are increasing the time under tension, thus helping in muscle growth.

Another way is the ‘1.5’ method. First pull the arms together to the contraction position, and then let them go half way. Then again bring them together while squeezing your chest muscles as much as you can.

This way you can make it way harder by performing it twice on each repeat.

Hope you find this guide about “cable flys for upper chest” helpful, if you did so then don’t forget to share it with others on social media.

Related Posts