2. What Muscles Does The Reverse Fly Work? If you are very strong and light, it may become difficult to perform cable flys in the standing position. ... Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back. This exercise generates the third-most activity in your pecs, behind only the barbell bench press and flyes with the pec deck machine. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position. Adding in some targeted posterior deltoid work, like a cable rear delt fly, can help to keep your shoulder muscles balanced and lower injury risk at the joint. Use an adjustable bench at the center of the rack for incline cable flyes. Step 5: Bring your hands back to starting position. It’ll stimulate the fibers of your upper chest like an incline dumbbell flye, but also provide a unique stimulus because of the cable’s constant tension. Your palms should be oriented toward each other as they hold the handles throughout the exercise. cable fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the middle back, shoulders and biceps. The form collects name and email so that we can add you to our newsletter list for project updates. In addition to that, it also plays a major role in initiating the rotation of the upper arm bones. The party guy, however, has got to be the cable chest fly. The low-pulley cable fly provides a good stretch for the pectoralis muscles and unlike with the bench press, the triceps muscles are not involved, which means they will not tire before the pectoralis muscles do. the upper aspect of the chest), and outer aspect of the chest. Step 4: With your elbows slightly bent pull the handles forward and together meeting in the center of your chest. The cable crossover is a great chest exercise because it stretches the pecs from the start position, hitting the outer pec muscle fibers. Cable crossovers, which are also occasionally known as cable standing flyes, are one of the quickest ways to strengthen your pectoralis major muscles, according to the American Council on Exercise. He lives in Los Angeles with his wife and two children. The cable chop is an exercise that targets the core stabilizers and anti-rotational strength muscles. Incline Bench Cable Fly Exercise Incline cable fly targets the fibres of the clavicular head of the pectoralis major (upper chest). Sure, you could go to a gym and use the reverse cable fly machine, but you can also do this move in the comfort of your own home with just a set of dumbbells. 10/06/2014 About this exercise. Instead of rushing to add weight, change the tempo. Muscles Worked: Primary: Chest; Secondary: Shoulders, triceps: Mechanics: Isolation: Force: Push (bilateral) Alternative Forms/Substitute: Pectoral Deck/Pec Deck Fly, Incline Dumbbell Flys, Standing Cable Flys: Variations: Flat bench dumbbell fly with palms facing out: How to do a Flat Dumbbell Fly. It's one of the best exercises around for "filling in" the upper chest up near the collarbone. Step 3: Step out with your right foot forward so that your feet are in a staggered stance. Cable chest flys are also a great way to work your pectoral muscles while sparing your joints. The cables can provide resistance to the chest muscles more evenly throughout the entire movement of this exercise. Cable crossover flys work the pectoralis minor muscles, in addition to the primary pectoralis major muscles. This can be a wonderful option for those who face joint pain or discomfort during bench press. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. Grasp the handles with your palms facing up, and keep your elbows slightly bent and pointing down toward the floor and behind you. The only cable fly equipment that you really need is the following: cable machine. Flat bench crossover flys work the pectoralis major muscles (i.e. Cable crossover flys work the pectoralis minor muscles, in addition to the primary pectoralis major muscles. Instructions . Lift: Grasp two opposing cable handles and slightly bend both the hips and knees. Step 1 . The rear delt fly exercise is a movement that was developed with the aim to work the rear muscles of your shoulder. The reverse fly hits a number of important muscle groups on your back and shoulders, including the trapezius, rhomboids, and rear deltoids. Getting a strong lower chest helps with mobility and esthetics. Step 2: Take a handle in each hand. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. Standard crossovers target the sternal head of the pectoralis major, the largest muscles in your chest. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. But, your upper pecs are not getting too much of a workout from this. Below are the muscles worked by cable rear delt fly; Posterior deltoid – The posterior deltoids muscles are important for stabilizing the shoulders. Dumbbell Fly Vs Bench Press Another way to increase time under tension is the “1.5″ method: Pull the handles together, contracting your pecs fully, then let them go halfway, and bring them together fully again, squeezing your chest muscles as hard as you can. STARTING POSITION: Attach single-handle D-grip handles to the lower pulleys on a cable crossover apparatus. Alternative Names: Dumbbell chest fly, flat dumbbell fly, flat bench dumbbell fly, lying dumbbell fly Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Chest, shoulders, triceps Mechanics: Isolation Average Number of Sets: 3-4 with 8-12 reps each Variations: Incline, reverse, rear delt, standing, decline, underhand dumbbell fly Select the resistance to be used. Pull the two handles forward and together as in a hugging motion. Back across your body to move up and then let it slam down the. Area of the chest you want to target the muscles working hard and some you! Arms parallel to the next level flyes perfectly mimic the line of pull ( and takes! An award-winning health and fitness writer with arms parallel to the primary muscles targeted by cable. Fly handles on the back and keep your chest up near the collarbone will your. 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