How to Do
How to Do Standing Cable Fly
The standing cable fly should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing cable fly.
Beginning
Beginning Standing Cable Fly
1. Don't squeeze the handles too hard because this will over-recruit the forearms and biceps, decreasing pec activation.
2. To sustain consistent tension on the intended muscle groups, avoid contacting or smashing the handles together during maximal contraction.
Movement
Standing Cable Fly Movement
1. Select the necessary weight and place both pulleys directly at (or slightly over) shoulder height.
2. To divide the stance, grab both handles with a neutral grip and take a step forward.
3. While flexing the pecs and extending the elbows, press the handles to lock them out.
4. Maintain a tiny bend in the elbows, move totally through the shoulder joint, and slowly open the arms while stretching the pecs.
5. Flex your pecs and bring the handles together at chest height to return to the beginning position.
6. Return to the starting position slowly and repeat for the appropriate amount of reps.
Benefits
Standing Cable Fly Benefits
The standing cable fly is a chest fly variation that is intended to strengthen the body's pushing muscles, such as the chest, triceps, and shoulders.
