An isolation movement that trains your chest, done with a cable. Your shoulders help out.
Muscles you'll work
ChestPrimaryShouldersSecondary
How to do it
Sit on the bench of the cable fly machine, grasping a handle in each hand. The handles should be positioned at shoulder height or slightly below, with your arms extended out to your sides and a slight bend in your elbows. Your palms should be facing forward or slightly inward.
Keeping a slight bend in your elbows, slowly bring the handles together in an arc in front of your chest, squeezing your chest muscles at the peak of the contraction.
Hold the contracted position for a brief moment, really focusing on the squeeze.
Slowly return the handles to the starting position, maintaining control and allowing your chest muscles to stretch. Do not let the weights touch the stack until the set is complete.
