THE STANDING CABLE fly is a fabulous exercise for the pectoralis major, or the large fan-shaped muscle that covers much of the upper chest.
This exercise can be performed a number of ways, be it seating, standing, on an inclined bench or even on a declined bench but for the purposes of clarity we’re going to stick with the standing version. (Though the movement is effectively the same for all variations).
Before you start this exercise for the first time you need to familiarise yourself with a cable station, which looks rather basic.
Then determine how much weight you plan on lifting with each arm. If you are new to the exercise it’s best to start with a low weight and work upwards as you gain more confidence and strength.
Starting position
Position the cables at shoulder height and grab the pulleys from both sides of the station, bringing them into the centre. Keep a slight bend on your elbow and stagger the position of your feet, ie place one on front of the other with the front foot slightly bent and the rear foot fully extended.
Now, lean forward, arching your back and sticking your chest out.
Action
Now, lean forward from the hip, squeeze your chest and bring your hands out in front of you, slowly and in a controlled manner. It’s important to exhale as you perform the movement. And inhale as you return to the starting position. Make sure you use the full range of motion and you don’t lean too far forward. You’ll know you’re leaning too much if you don’t feel the pressure on your chest, and rather your shoulders.
To make it slightly harder, allow your hands to cross over as they are just about to touch. You’ll really feel a tight squeeze on the chest here.
Alternate your left and right hand being on top to prevent one side from being trained differently than the other.