How to: Chest Fly
Primary Muscles Used:Chest, Pecs
Exercise Families:Transverse Flexion
- Connect the handle attachments and set the cable pulleys to halfway up the pole. Stand in the centre between the cables, turn to face away from the cable pulleys and grasp one handle in each hand in a neutral grip (palms facing inwards). Take two steps forward and plant your feet in a split stance with your left foot forward and right foot back (or the other way around if this is more comfortable), ensuring that your feet are slightly further than shoulder-width apart. Extend your arms directly in front of you with your hands touching at chest height. This is your starting position.
- Inhale. While maintaining a slight bend in your elbows, open your arms outwards and backwards until they are in line with your chest.
- Exhale. Using the muscles in your chest, pull the handles forward to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Dual Cable
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.