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How to Do a Cable Chest Fly

Aug 23, 2010

The cable chest flyis a great exercise for beginners who are interested in strengthening the muscles in their chest, triceps and shoulders. To add an extra "oomph" to your exercise, you may want to consider including a Bosu. This is guaranteed to make you work harder!

About the Cable Chest Fly

The cable chest fly is a great exercise that is relatively simple to do and can yield lots of results when performed properly. As the name suggests, this exercise helps to tone and strengthen the muscles in the chest, but also targets the triceps and shoulder muscles. Since the pectoral muscles in the chest are some of the largest in the body, increasing their mass will result in an increased metabolic rate and therefore faster caloric burn, making it especially important for people who are interested in losing weight.

Positioning Your Body for the Cable Chest Fly

In order to properly perform the cable chest fly, you must first find the right type of equipment. This exercise must be performed on a cable machine that has arms that can be moved to different heights. Ideally, when performing this exercise the arms should be moved to approximately shoulder height. Hold one of the handles of the cable machine in each hand, with your back to the cable machine. Look down at your feet. They should be around one foot away from each other, with your toes facing forward. Make sure that your body is relatively in line with the arms of the cable machine, so they're not pulling you backwards.

Performing the Cable Chest Fly

This is a relatively simple exercise to perform, though there are some basic guidelines that must be kept in mind. Take a few deep breaths before performing the exercise in order to relax your body. As you exhale, slowly bring both hands holding the handles together in front of your body, making a "rainbow" shape. Once the handles come together, carefully relax them back to the original position. Perform 10 repetitions before taking a short break. Do another 2 sets of 10 repetitions each.

Increasing the Intensity of the Cable Chest Fly

After a while you may desire something a little more challenging. If this sounds like you, don't fret. There are a number of ways that you can increase the intensity of the cable chest fly. One easy way to do this is by closing your eyes while performing the exercise. Doing this forces you to engage the muscles in your core more completely, thereby giving you a more challenging workout. You'll be amazed at how this small change can really increase the amount of difficulty involved in this exercise.

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