Incline Cable Flies
Description
The chest fly exercise is an excellent way to strengthen and develop the chest region. However, there’s all sorts of different ways to perform the movement. You can use dumbbells, which increases the stability demands while allowing the shoulders to be internally rotated throughout the exercise - a technique that has been shown to deliver a favourable line of pull to the chest muscles. On the downside, during the upward / finishing phase of a dumbbell fly, the chest is alleviated from the resistance. However, when performing cable flies - which is discussed here - you’ll be able to keep continuous resistance on the chest throughout all phases of the movement.
Execution
- Position an incline bench between the cable crossover apparatus. Slide the cables to the bottom.
- Grasp an attachment handle in each hand and lie back on the bench.
- Draw the hands up towards each other and mentally prepare to begin the exercise.
- Inhale and while maintaining only a slight bend at the elbows, allow the arms to drift apart until a stretch is felt within the pectorals.
Note: the elbows should be positioned towards the ground throughout the decent. - Exhale and in an arcing motion, draw the hands back up towards each other.
Tip: envision that you are wrapping your arms around a thick tree branch. - Repeat until the desired number of repetitions are completed.
Dumbbell Flies
Description
Dumbbell flies are a great movement to sculpt the chest. You can perform dumbbell flies from a variety of angles - each of which will target a different region of the chest. I recommend that you review our chest training article for more information on which angle targets which region of the chest and also, for some great tips regarding how to effectively incorporate dumbbell flies into supersets.
It’s unfortunate that dumbbell flies - being as effective as they are - commonly get performed incorrectly. People tend to make the mistake of allowing their shoulders to drift into an externally rotated position. When this happens, it changes the line of pull of the chest and also places unnecessary stress on the elbow joints. To keep it simple, just remember that when you’re performing dumbbell flies, your elbows should always be facing the ground.
Execution
- Grasp appropriately weighted dumbbells in each hand, sit on the bench and rest the dumbbells on your thighs.
- Kick your thighs upwards to create momentum to assist with moving the weights up to a position that has the arms just short of full extension. While arms are extended to support the weights, turn elbows so they are facing to the sides. Make sure that the shoulders do not externally rotate.
- Inhale and while keeping a slight bend at the elbows, lower the weights down slowly until arms are perpendicular to the floor.
- Exhale and extend arms back up to starting position. Use mental imagery to envision wrapping your arms around a large tree trunk. When performed correctly, you’ll be making a half circular motion with your arms.
- Repeat until desired number of repetitions are completed.
Variations
Performing dumbbell flies using an incline bench will place more emphasis on the upper region of the chest.
Bent Over Cable Press
Description
The bent over cable press is a rather advanced movement that requires a great deal of stability. The stabilization requirements are what makes the exercise so effective. The body meets the stability demands through the recruitment of additional stabilizing muscles. Also, it trains the muscle groups to work together as a kinetic chain. For example, during movement execution, muscle recruitment is not only limited to the chest and the triceps. Muscle contraction and stabilization demands are also placed on the core, the shoulder region, the legs, as well as other muscle groups. The bent over cable press makes a great pre-exhaustion superset finisher when combined with the standing cable crossover exercise.
Execution
- Select the appropriate weight and grasp a pulley cable attachment in each hand.
- Move both pulleys down to a point where you have your arms extended with knuckles facing the ground.
- Bend over at the hips while placing one leg forward and the other leg back for stability. Move the arms to a position that has your elbows in direct alignment with your wrists.
- Exhale and push both arms forward in a similar fashion to the technique used for the chest press.
- Inhale, flex at the elbows and return movement back to the position described in step 3.
- Repeat until desired number of repetitions are completed.