How to do a cable lying fly

Setup:

1. Bench and Cables: Lie flat on a bench positioned in the middle of a cable crossover machine. Adjust the cables to their lowest setting and attach a D-handle to each side.
2. Grip: Grasp a D-handle in each hand with a neutral grip (palms facing each other).
3. Starting Position: Extend your arms out to the sides at chest level with a slight bend in your elbows. Ensure that your hands are directly above the pulleys.

The Lift:

1. Bring Handles Together: Exhale and slowly bring the handles together in an arc motion until they meet directly above your chest. Focus on squeezing your chest muscles.
2. Hold and Squeeze: Pause briefly at the top of the movement, maintaining tension in your chest.
3. Return to Start: Inhale and slowly lower the handles back to the starting position, following the same arc motion. Maintain control and avoid letting the weights touch down.

Tips:

• Elbow Position: Maintain a slight bend in your elbows throughout the entire movement to prevent stress on the joint.
• Focus on the Chest: Concentrate on using your chest muscles rather than just moving your arms.
• Control the Movement: Perform the exercise with a slow and controlled tempo, avoiding any jerking or swinging motions.
• Variations: You can increase the incline of the bench to emphasize the upper chest.