Maintain a slight bend in your elbows, neutral wrist position i. Exhale gently and slowly squeeze your chest muscles to pull your arms forward until your hands meet below the level of your chest. Maintain the slight bend in your elbows, neutral wrist position and vertical alignment of your trunk throughout the movement. Pause momentarily then slowly return to your starting position, allowing your arms to move back outwards in a slow, controlled manner.
Repeat the movement. Avoid the tendency to lean forward during this exercise as this increases the stresses within the shoulder joint, which happens frequently when the resistance used is too heavy. To protect your shoulders from potential injury, lower the resistance, align your trunk vertically and follow the instructions provided.
Don't miss out! Save now. Be in a class of your own. What's the verdict? Both free weights and cable machines like ones for cable flys offer some key benefits. Having this know-how can help you choose wisely when picking equipment for your chest workouts. In fact, if you want to get optimum results, you should consider using both types of weight-resistance training. This can give you the best of both types of equipment.
Like other activities, you can do more effective cable flys by knowing what not to do. Learning the most common mistakes can help to prevent making them yourself. There's some good news. Every possible mistake has already been made, so weightlifters have even made big blunders a million times. Here are some of the main ones to watch out for:.
The right way to do flyes is to bend the elbows slightly. Keep that position from the bottom to the top of the rep. A mistake exercisers often make is starting the flye like a press since the hands are close to the shoulders.
Why is this a mistake? A press uses the triceps when the goal of flys is to isolate the pec muscles. As with other types of exercises, it's important to do flyes using a slow and controlled motion. People tend to do flyes in particular too quickly. Don't have the need for speed. You risk not working the chest muscles as effectively as possible, and increase the risk of injury.
This is the most common mistake when doing standing flys. The main culprits are too much weight or improper form. Sometimes lifters do one or the other, and other times they get an E for effort for doing both.
When your shoulders are rolled forward, it puts your body in a bad position. This can put extra stress on your shoulders and cause injuries in the future. These are both situations you'll definitely want to avoid. This is related to the problem you can experience doing dumbbell flyes. Here's what happens. Cable handles often pull hands backward and extend arms past what's comfy for your shoulder joint. So what's the problem? If your muscle strength isn't high enough for this part of the range of motion, it can put extra stress on the areas.
Any personal trainer will tell you that's a bad thing. Here's the fix. As you near full extension slow down your motion. This will help to maintain better control. This is still critical even though you're using a cable machine to do flys. This might seem like a misprint.
What does your stance have to do with a chest exercise? It's all about your center of gravity. Even when doing chest exercises it's critical to have full range of motion.
That's more likely if you don't use a split stance. If your foot stance is side-by-side, it can be super-tough to keep balance when you move your arms forward. The solution is a split stance with unlocked knees. This helps you make changes to your center of gravity and produce the force needed for the full range of motion.
If you want more stability, you can even turn your back foot a little more sideways. This produces a strong platform and is especially helpful when you start the movement. If you want to extend the range of motion, then let the hands meet like a regular flye then cross each other. This stimulates the inner pecs more to provide you with a better workout.
The key is to make sure you take this step in a controlled vs. It's critical to maintain control to counter-balance the asymmetry you've added to the exercise. That's just the start.
Make sure also to alternate which hand crosses over the other one. This makes the exercise a little tougher so make sure to focus on the exercise so you'll get the best results. An alternative is to move the hands so close together they nearly contact each other. If you don't take this step, you'll get fewer benefits doing cable flys.
When doing cable flys, it's important to make sure the left side mirrors your right side. In fact, being off-center even a couple inches between the two cables can make your exercise asymmetrical. Why is this a problem? When you're off-center, there's a change in your position in relation to the machine's pulleys. So the pulley works the chest muscles from angles that are a little different. It might seem like a big issue. However, over time this can affect not only your symmetry but also how well you can maintain balance.
What if you want to do cross-overs with different angles? Another option is to tweak the point where you pull the handles together. The key is for the distance to be equal from the pair of pulley stations. This is possible when doing dumbbell flys, but it's tougher than with a pulley machine. It's critical for weight-resistance exercises to be as controlled as possible.
This helps to produce better results and help prevent injuries. Unfortunately, there's always a risk of injury when doing workouts. If you're new to weight training, then cable machines might be ideal for chest cable fly workouts.
This is due to the mechanics of the system. This makes your workouts easier and safer since the process is much easier than dealing with free weights.
Do you have limited time for your workouts? If so then you should definitely consider doing flys with cable machines vs. You can save time in various ways. That includes how long it takes to set up, make tweaks, and put away weights. When you save time, it frees up time for other priorities—like cable flys!
Enter your text herIf you want to get the most out of your workouts, then it's critical to use full range of motion. This is easier when using a cable machine since the movements are more controlled. In fact, it will also be easier to use proper form during the full range of motion.
This helps to maximize how easy it is to do reps and thus makes your workouts more efficient. If you're looking for a flexible option for doing flys, you should definitely consider a cable machine. That's because people of different age groups and fitness levels can use it effectively.
These machines are also effective for injury rehab. The exercise is more controlled than dumbbell flys so there's also less of a chance you'll injure yourself doing flys. Weight-lifting Foundation While functional trainers are "easier" that's not entirely a good thing.
Free weights are good if you want to create a weightlifting "foundation. That includes hand-eye coordination, central nervous system, etc. Aren't these things activated when using a cable machine? Yes, but it's to a lesser extent. This is especially true if you're just getting started on your weightlifting journey. If that's the case, then it's highly advisable you consider free weights vs.
It's easier to lift heavy with free weights vs. Compound Exercises Free weights are better when you want to work multiple muscle groups at one time. You can do that with functional trainers, but they're less effective. If so then it's easier when using free weights since it's easier to engage multiple muscle groups with one compound exercise. The cable crossover machine is a must-have tool for doing cable flys.
There are many products on the market, so it's important to pick the right one for your needs. Here are some of the most important factors to take up:. Weight Stack What's the maximum weight stack you should look for? It really depends on various factors. If you're a casual lifter, then a cable machine with a low weight would be good enough.
On the other hand, if you're a bodybuilder or powerlifter, for example, you'll want to lift heavy. In that case, you should look for a higher weight stack since you'll be doing tougher workouts. Another feature to consider is whether a crossover cable system has one or two weight stacks.
If you want to lift with a workout buddy, then this is a convenient feature since. Saved time means better workouts. Exercises Besides cable crossover flyes you might want to do other types of exercises. For this cable fly movement, you will need power bands. Using a squat rack, cable crossover machine or any other sturdy piece of apparatus.
Low cable crossover or low to high cable crossover as it is sometimes referred is a great muscle definer to add to your list of cable exercises for chest:. Like virtually all cable exercises for chest, you can do them bilaterally or unilaterally. Here is how you get set-up to start and execute a single arm low cable fly:.
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Holding a first-class degree in Sport and Exercise and an MSc in Sport and Nutrition, he is also qualified as a Level 4 Personal Trainer with various specialist credentials covering the entire spectrum of health, fitness and business.
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