Flye - Flat Bench Cable

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Chest Strength High Low Cable Machine Flat Bench Push Gym

Purpose: This exercise the action of the pecs pulling across the chest.

Benefits: This exercise works the section of the pecs long the sternum. The cable keeps tension on the muscles for the entire range of motion.

Using a flat (supine) bench, lie on the bench and grab the handles from low pulley cables with the palms facing inward. Your elbows should be slightly bent and the handles should be out to the sides. This is your starting position. Bring the handles in an arc towards each other above your chest. Your arms should rotate upwards and your shoulders should hunch forward and up. Maintain a constant slight bend in the elbows. When the handles touch, your arms should be pointed straight up, palms towards each other. Exhale during this movement. Slowly lower the handles in an arc until they are out at your sides. Inhale during this movement. Allow your shoulders to stretch out and down as much as possible, ensuring a good range of motion for the exercise. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.