What's up guys? I didn't see you there welcome to my gym
Just hitting some cable chest flys get my chest warmed up for a workout later today, but I know why you're here
I know why you walked in on me doing this exact exercise and it's because you've been on Instagram lately and chances
are you've seen some of your favorite fake natty gym shark athletes
absolutely butchering this exercise and then when you ask how come they do it the way they do they just say
It works for us. Just do whatever works for you. Well, let me tell you guys something
do what works for you or feels good for you can have some really bad consequences now
I've talked about a lot of exercises on my channel multiple times, but why do we keep revisiting
some of the oldest and most popular
exercises or most common exercises like a chest fly and it's because there is a wrong way to do something and
there's a right way to do something, but there's also
Variations of the wrong and right way as well and for a lot of you guys who watch the videos
You're probably not familiar with the wrong and right way variations because it's not your job. That's my job. It's my job to teach you
Unfortunately when you're a fake natty
you can do the wrong way and all the
Variations of the wrong way and you're still gonna build a nice big chest why we know why so I want to take some time
And go over the chest
cable fly with you guys and make
Sure that when you go to the gym and you use this exercise you not only know how to execute it with proper form
But you also know when to incorporate it into your workout
The reason why I'm not gonna go over the bench variation is because pretty much as long as your shoulder packing
So retracting and depressing your shoulder blades
Maintaining a slight arch in your back and keeping your glutes on the bench
That's pretty much gonna put you exactly where you need to be to have proper form
So where you're holding the dumbbells and they're going over your chest whether you're flat or whether you're on an incline
But with the cables there's a lot of room
To mess it up because there's a lot of different positions on the cable machine
And if you're putting the cables too high or too low it's going to completely change the range of motion of the movement. So
Firstly let's talk about the things that are done wrong
And then we're gonna end the video with going over the proper height for all the exercises. What I see most with cables is or
Chest flies in general is that people tend to overload with so much weight that drastically changes the form
You're supposed to only maintain a slight bend in your elbow. Okay, you shouldn't be like this even with dumbbells
You shouldn't be going like this because then you're basically half pressing the weight
Which is defeating the entire purpose of doing a cable chest fly
Cable chest fly is not an exercise where you're supposed to overload with as much weight as possible
to try to build a big chest
That's what the bench press is for cable chest fly is a really great exercise to maybe start off your chest workout
Maybe get some working sets in get some blood in the area work on your mind muscle connection or at the end of your workout
Once your chest is already obliterated and fatigued some exercises where you are
You can't overload properly like the bench press or dumbbell bench
Press and maybe you want do a bit more volume
Then you come over to the chest fly and that's where we get that volume in
you're not trying to lift the entire stack guys, but
For those of you who are trying to lift the entire stack. This is what usually happens
So I'm not gonna put it on the entire stack
I don't want to hurt myself making a how-to video of not how to do something
But I'm gonna put a little bit of weight on here
So what tends to happen is a lot of us
who might start out with proper form and
Proper form is exactly the same as if you're doing it with dumbbells
You want to pack your shoulders out your back and kind of step forward like this
Bring your chest up slight bend in the elbows and come
Underneath like this. Okay, you notice that my shoulders remain neutral
My shoulders are packed and they're staying like that throughout the entire range of motion
And my arms aren't bending like this either they're staying slightly bent
And what tends to happen as we begin to fatigue or if we're lifting weight
That's too heavy is we start to protract our shoulders like this
And we start to really lean over like that to try to hold the weight because it's too heavy for us
and then we start doing this for the chest fly
and we end up going right through the shoulder on the way back and on the way forward
Which is why a lot of you guys when you do your chest flies
Your shoulders probably hurt after because instead of coming underneath like this in
flexing and squeezing that chest
You're doing this and you're pushing through the shoulders getting very little chest activation or check squeezing at the bottom of the movement
Now the second way and this is where the gym the fake gym shark athletes come in cuz they gonna show you
That they can lift a lot of weight, right?
This is what tends to happen
you get the half rep fly where elbows are bent like this and
You basically are pressing from here to here
So this movement right here is more of a press, right so pressing here to here and then the tiny fly at the end
So press tiny fly
Press tiny fly. And that's really what's happening. A fly needs to be the entire range of motion
slight bend in elbows flex and squeeze the chest the entire time
Come back open up the chest as much as you can and bring it in
There's no point in having an elbows bent so much that this motion from here to here is basically the same as this motion
Right here. That's what's happening pressing. Very little fly
okay, not good not how you're supposed to perform the exercise and if you're doing that now you need to reduce the weight and
Understand that if you still have some power left
Go back to the bench. Grab some dumbbells. Grab a barbell hit some heavy sets on the bench
Overload and then finish it off with high volume here as far as proper form goes
I want to go over each variation that you guys are probably doing in the gym now as you can see
For the high to low fly that I'm doing right now. You gotta lower the weight real quick
The cables aren't that high
they're only about as high as my head a
Lot of us and we go to the gym and do a high to low cable fly
Because it's not really something you can replicate with dumbbells. It's what we do it on the cable machine
We just instantly go over and just put them up as high as we possibly can
Forgetting that some of us are differ Heights. Okay, maybe if you're super tall like 6-3, you need it to be this high
But when you're 510 like me putting the cable this high is just gonna mean you're gonna have a much harder time
packing your shoulders
And then without even realizing it even if you're keeping a slight bend in your elbows
And you're trying to I'm gonna try to force it
You're trying to force this the entire time the angled the cables is pulling your shoulders up
So you might start off being able to hold it and keep
Your chest up and pack your shoulders
But as you start to fatigue without even realizing it you're gonna be higher and higher and higher
Like this then chances out the last few reps look like this. Maybe not, you know
Protracting the shoulders totally like you would with heavy weight, but your arms are still really high
Your shoulders not packed anymore, and you're losing a lot of that chest activation
So if you're doing a high to low cable fly
It means you're trying to place a bit more emphasis on the lower part of your chest, which is fine
But you got to set those cables up properly
That's what I like to do is head height a little bit above my head. Make sure they're both on the same exact one
There we go
And again as you guys saw when you interrupted me in the beginning of the video
Right here and I'm still pushing down under my chest
But when I come to the top position I'm able to keep my shoulders back and go back down
now the second variation is
Obviously just doing it right in the middle and for this variation you want your arm
To be over your chest still so you want to make sure that when you have your arm here, that's where the cable is
So it's on ten we'll bring this one down to ten
Here we go and
Then four here same thing take a few steps forward
Retract your shoulder blades chest up get a nice stretch and then bring it in just like this
all the way back all
the way forward
Nice pump in the chest. You guys can see the chest working right now, right?
Chess is being flexed. It's working and I'm able squeeze my chest if you're doing this bullshit
Which a lot of people do this too people at the gym all the time
Usually with a gym shark shirt on
Doing this and it's like dude just go to the bench and let me use the cable machine so I can do my chest flyes
slight bend an elbow
All the way forward all the way back
proper range of motion and the final variation obviously guys
Bring those cables down and I don't even like to go all the way down. I'll stop like
one peg before going to the very bottom
There we go and again
Take a step forward
Retract your shoulder blades arch your back a little bit solid foot position, and then we're coming up
Like this and you'll notice chest is flexed shoulders are still packed
And we're bringing it in we're not doing this
Again, if you want to press go by their machine that's gonna allow you to press you'll want to do a fly
You want to scoop your chest like this
Flex as hard as you can this is gonna place a bit more emphasis on the upper portion of your chest
This places a bit more emphasis on how stupid you are. You don't want to look stupid in the gym
All the way down and I know guys
I'm getting a bit more hardcore lately with some of these videos
But I'll tell you what after going through the comments and I do go through the comments
I've read so many from you guys saying how
your eyes have been open and how now
you're not so much afraid to go to the gym and try different workouts because you know
you're not gonna hurt yourselves because you know where to get the proper information and that makes me happy because like I said,
I don't care about everybody else. I care about you. I don't care about other Fitness youtubers Fitness instagramers
I care about you and making sure that when you go to the gym
You know exactly what you're doing
And if you don't know what you're doing you feel comfortable enough to come to me
Whether it's on to my videos on the forums on my website or on my app where you can ask a question
And get an answer that you can trust. Alright guys. Hope you have a great week
Have a pretty good chest pump right now. So I feel pretty good
I'm gonna go take advantage of that and maybe do some more of a chest workout after this video
Hope you guys have a great day. And as always what good stuff
Hey guys
if you really enjoy the tips in this video and you want to make sure you not making any more mistakes and some of the
Other exercises that you're doing check out this playlist over here to my dumbest mistake series
I cover a ton of different exercises and what not to do and I guarantee
The next time you go to the gym and you apply these tips and people see how swole you are and they see you hitting
Perfect form on all the exercises. They're gonna be like
I should be friends with that guy