Cable Fly with Chest Supported
Description
The cable fly with chest supported is performed leaning into an incline bench set in the middle of a cable crossover machine. The chest support eliminates body sway and isolates the pecs cleanly through the fly. It is one of the strictest cable fly variations possible.
Muscle Group
Equipment Required
Cable Fly with Chest Supported Instructions
- Set an incline bench in the center of a cable crossover machine.
- Set both cables to a low or mid position.
- Stand behind the bench and grab a handle in each hand.
- Lean forward with your chest against the bench backrest.
- Allow your arms to extend out to your sides with a slight bend in the elbows.
- Brace your core and keep your chest pressed against the bench.
- Sweep your arms forward and together in front of your chest.
- Squeeze the chest at the meeting point and lower slowly.
Cable Fly with Chest Supported Form & Visual
Cable Fly with Chest Supported Benefits
- Strictest cable fly variation
- Eliminates torso swing
- Constant cable tension
- Builds chest size and shape
- Strong peak contraction
- Reduces lower back stress
Cable Fly with Chest Supported Muscles Worked
- Pectoralis major
- Front deltoid
- Biceps brachii
Cable Fly with Chest Supported Variations & Alternatives
- Cable Fly
- Cable Crossover
- Dumbbell Fly
- Pec Deck Fly
