Flat Bench Cable Flys
Exercise Function:
The flat bench cable flys will help to define and develop the inner pectoral muscles. It will help to bring out deep striations within the chest
Description:
This is a good exercise to round out your chest routine. Hands can be crossed and alternated for a greater contraction. This exercise is typically easy on the shoulder joint for those with sensitive shoulders. Most fitness centers have a cable apparatus and flat bench available to perform this exercise. Cables are a good way to get most of the benefits you get from free weights with the convenience and safety of a machine.
Performance:
Begin by lying flat on the bench with your feet spread shoulder width and placed firmly on the floor. Prior to beginning you will set the cables to the lowest floor level position. Then grab the cables with palms facing in at each other and bring your arms up in a big sweeping motion. You may stop the motion when your palms come together or cross your hands to get an even deeper contraction. Return your hands to the starting position to get the fullest possible stretch without losing the tension on the cables. Elbows are to stay slightly bent throughout the motion. Keep your feet planted firmly on the floor while tightening your abs and maintaining a slight back arch.
Things to Avoid:
Set the cables so that you will not lose tension at any point during the exercise. Do not straighten the elbows fully as this can increase the risk of damage the elbow joint. Do not just go through the motion on this one. A concentrated full contraction as your hands come together will maximize its effect.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
