How to do a cable standing fly

Setup:

1. Cable Machine: Set the pulleys of a cable crossover machine to about shoulder height or slightly above.
2. Attachment: Attach a D-handle to each pulley.
3. Stance: Stand between the pulleys with a staggered stance (one foot slightly forward) for balance.
4. Grip: Grasp a handle in each hand with a neutral grip (palms facing each other) and take a small step forward, creating slight tension on the cables.

The Lift:

1. Initiate the Fly: With a slight bend in your elbows, bring the handles together in an arcing motion until they meet in front of your chest. Focus on squeezing your chest muscles.
2. Hold and Squeeze: Pause briefly at the top of the movement, squeezing your chest for a peak contraction.
3. Controlled Return: Slowly return your arms to the starting position, extending your elbows and resisting the pull of the cables. Avoid letting the weights touch down.

Tips:

• Elbow Position: Maintain a slight bend in your elbows throughout the entire movement.
• Focus on the Chest: Concentrate on using your chest muscles rather than just moving your arms. Imagine hugging a large tree.
• Control the Movement: Perform the exercise with a slow and controlled tempo, avoiding any jerking or swinging motions.
• Variations: You can experiment with different arm angles and body positions to target different parts of your chest.