What are Cable Flys
Cable flys are an exercise that can help you strengthen your chest. Because this exercise isolates your pectoral muscles, it's ideal if you want your chest to have more definition.
How are Cable Flys Done?
Standard cable flys are performed by standing in the middle of a cable machine, grabbing both cable handles and pulling them down in front of your chest. This exercise is performed with a controlled movement to maximize its impact. However, cable flys don't have to be done while standing up. They can also be performed while lying on your back. This cable fly variation mimics how dumbbell flys are done.
Step-by-Step Instructions for Lying Cable Flys
If you want to try this variation of cable flys, you will need to put a flat bench in the middle of a cable machine. Instead of having the handles positioned at the top of the machine, you will want to adjust them so they're at the bottom of it. Once you've selected a weight that you're comfortable using, sit down on the bench. Reach down, grab one handle, and then do the same on the other side of the bench. After you grasp both handles, you can lie all the way back. You will want to begin this variation of cable flys by keeping your palms facing up and the handles parallel with your upper body. Allowing the handles to get closer to the floor will put unnecessary stress on your shoulders.
Perform your first rep by gradually moving both of your hands towards each other. As you bring the cables up and over your body, you want to keep your arms straight. You should also continue to look up in the air. By keeping your eyes up, you will see the handles come together in your line of sight. After briefly pausing to eliminate any momentum, gradually return the handles to the starting position that's parallel with your upper body. A common mistake is to allow the cables to jerk back down. The reason you want to avoid this type of movement is it cuts the effectiveness of this exercise in half. You want to ensure that you are keeping the cables' tension all the way up and all the way back down.
How Many Cable Flys Should You Do?
The best option for getting started is to do 3 sets of 8 repetitions. Some people rest for several minutes in between each set, while others try to knock out all 3 sets as quickly as possible. Another option is to switch between sets of cable flys and another chest exercise. Regardless of which approach you decide to try, you want to make sure you choose the right amount of weight. Although it may take a bit of trial and error to pinpoint the right weight, you want to shoot for a weight that allows you to complete the first two sets but causes you to struggle to get all the way through the last set.
