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Incline Cable Flyes: Wider Chest

Athletes in Motion
Athletes in Motion
September 4, 2017
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A deep chest workout is a man’s best friend, and on chest day it’s best to plan your training around exercises that directly target your pecs. Incline cable flyes will do just that. This exercise is a variation of dumbbell flyes, which are great, but it might have you asking: Why use cables?Cables can provide some variation to your normal routine, and they can help with your form if you feel it hasn’t been on point for dumbbell flyes.

Other benefits of using cable machines:

  • Cables are a time saver. Cable machines take less time to set up, less time to change the load, and you have only minimal cleanup.
  • Machines provide you with fluid movement through full range of motion.
  • Cables add resistance on both the eccentric and concentric portions of your lift.
  • You are able to isolate one muscle at a time for an extremely focused workout.
  • The likelihood of injuring yourself is lower.

How To Perform Incline cable flyes:

  1. Move an incline bench to the middle of a cable stand. Make sure it’s centered.
  2. Adjust the bench to a 30-45 degree angle, and make sure the cable pulleys are fixed in the lowest position on the stand.
  3. Set the weight.
  4. Grab onto both handles of the cables.
  5. Sit on the bench and then perform your incline flyes just as you would dumbbell flyes.
  6. Keep a slight bend in your elbows.
  7. Press the cables up in an arching motion over your upper chest until the handles touch. You will feel a stretch in your chest and shoulders.
  8. Lower the handles back down until your upper arms are parallel to the floor.

Trainer Tips:

While you are pushing the weight overhead, focus on driving with your elbows and upper arms. You can also slightly vary the emphasis of this lift by changing the incline of the bench, however, keep a range between 30-45 degrees.

Sample Exercise Routine:

  • Close Grip Dumbbell Press 3 sets 10, 10, 12
  • Peck Deck 3 sets 10, 10, 12
  • Smith Machine Decline Press 3 sets 8, 8, 10
  • Incline Bench Cable Flyes 3 sets of 10
  • Diamond Push Ups To failure

Read more fitness articles here.

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