![]() Grip both handles- keeping a slight bend in the arms.The attachment should be set set to the mid-chest region. Adjust the height of the cables on either side of the body.The following instructions are for the standard cable fly, however the general technique can be applied to nearly all variations. There are several different angles and versions of the cable fly, but they all find commonality in strict technique. This means that the incline cable fly and the low cable fly are exclusive to the adjustable cable machine. The main disadvantage is that unlike the standing cable fly, you can’t adjust the position of the seated cable. ![]() Seated cable machines (while harder to find) s eve the muscles of the chest just as effectively as it’s standing counterpart. There is very little difference between the seated and standing cable fly, however the slight difference may have a large impact on your training. For example, even if you perform a set of 5 repetitions- settling on a weight 70-80% of your one rep max (1RM) with a slow tempo (2 second concentric/ 2 second hold/2 second eccentric), chances are you will eventually see results in muscle growth. What is more important is proper form and high level of intensity during each set of the cable fly. This means that you may be missing out on growth if you confine yourself to the standard ‘hypertrophy range’. Like many other exercises, there are several different rep ranges (loading zones) from which muscle adaptation can be obtained. No one angle works the chest more effectively, but to build a full, balanced chest it’s important to train with both angles, upper and lower. Upward facing angles target the clavicular upper chest, and downward facing angles hit the sternal lower chest. Both heads of the chest work and develop differently depending on the angle of addiction performed on them. The clavicular is considered the upper chest and the sternal the lower chest. The chest consists of two muscles, the pectoralis major (clavicular) and pectoralis major (sternal). The truth is that it depends on which part of the chest you’re trying to work. This however can leave gym-goers wondering what is the best angle of the cables for targeting the chest. The cable machine is well known for its variety and excellent range of motion. Essentials Of The Cable Fly The Angle Of The Cable In this article we’ll visit the cable fly, some of its variations, what to avoid, and how to perform it for maximum results. The body’s distance from the machine can also create a tremendous stretch, all of which high contribute to great chest development. Depending on how you angle your arms or adjust the cables, you can hit your chest from every angle. ![]() What really separates it from the chest fly machine is the potential angles and range of motion the cables provide. The cable fly on the other hand targets the pecs by pulling the weight together towards the centerline of the chest. Most chest exercises can be described as pushing motions focused on driving weight away from the chest. ![]() In a way the cable fly’s popularity is evidence of its effectiveness. Or watch how many people flock to the cable machine to perform the cable fly. If you ever needed proof, take a mental note of how often people take up the bench press. To say it is one of the most popular muscles to train would be an understatement. Every gym goer knows there are no shortages of ways to work chest. ![]()
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