Alright guys, you're at the end of you chest workout, and you're looking for a great exercise to finish it off
And you really want to activate as much muscle fiber as possible one of my favorite exercises to go to is a cable chest fly
But there are some things you want to keep in mind when doing this exercise
To make sure that you're actually targeting your chest a lot of the times what happens is when we get to the chest fly
Towards the end of the workout
We try to put on a little more weight than we can handle and it starts to become an exercise targeting a bit more
Triceps and activating your shoulders more than actually targeting and isolating the chest
so let's go over a few things to keep in mind when doing the exercise
So whether you're starting from the top middle or the bottom you want to keep all these things] in mind
We'll go through all three ranges if you're starting in the top number one you want to make sure you don't put the cables
Too high you don't want to put your shoulders in a compromised position
Where you can't even target your chest to begin with so find the right height
once you get the cables in the right height what you want to do is make sure you take a step forward so that the
Weight stack never touches itself even when in the back position and then from here I like to put one foot forward
Go on my back toe with my back foot, but you don't want to have your shoulders rolled over like this
This is a huge red flag
I always see people get into position and they roll their shoulders forward and then they start doing this and if you notice you're gonna
Feel a lot of activation throughout your traps and shoulders instead of where it's supposed to be which is your chest
We can't even see my chest right now. It's buried underneath my shoulders. So what you want to do is get your cables
Stick your chest up, and then roll your shoulders back and pack them together, so you retract your scapula from this position
It should be very clear that when you bring your arms together
Just like this that you're isolating and working your chest. There's a mirror in front
Which I have a mirror in front of me
You should be able to see your chest pop should be able to see it squeeze, and you should be able to see
right in the top
Right through here all the activation going on in your chest, okay?
And you come back you want to make sure you're keeping your shoulders back
Keeping them down and not letting your shoulders rise up to your ears, so when you get into position here
Don't do this don't lean forward and a lot of times people lean forward because the weights too, heavy
And it's pulling them back even if the weights a little heavy, and it's too heavy for you to stand upright
You can still rotate your shoulders backwards
pack them and then just get lower and get a lower center of gravity like this to compensate for the weight
But obviously you'd have to lower the handles as well, so that's with a high chest slide
for the low chest fly
the Middle chest fly
I like to place the cables just a little bit under my chest to do this exercise so that
was good just like that
From here same thing, and it's a lot easier when doing this exercise
To make sure you're keeping your shoulders down and back because you're not putting yourself in a compromised position because the cables are already lower
But when doing this exercise you want to make sure that as you bring the weight and the handles close to each other
You're maintaining a slight bending your elbows shoulders are down and back and you can feel your chest squeezing the entire time okay?
Just like this
Squeeze your chest as hard as you can on every single repetition
Now what often happens on all three versions of this exercise is if the weight is too heavy
You'll start off with good intentions and your intentions are to work your chest
And you'll start off with a slight bend in your elbow and what you'll start to see happen as you start to fatigue
And they gets heavier and heavier your hands get closer and closer together
And then you're not really targeting your chest that much anymore to really focus and isolate and target your chest and all three versions
You need to make sure that
You're squeezing keeping a slight bend in your elbow
And you're really able to contract your chest as hard as you can you can't do that like this
Look at the difference between how close my arms are to my chest when I'm here versus here
So there's a lot more range of motion when you're coming all the way out in front of you like this
Versus using weight, that's too heavy and only going to here okay. It's like cutting the range of motion in half
Now the last exercise is the low cable chest fly so for this one
you can have to just find what works for you and
once you're into position with this exercise and granted you can use momentum on any of these versions
But you see it most often used here and something you want to stay away from
Every single exercise you do if you want to isolate and target your chest
And you want to feel as much muscle activation as possible
You need to be able to use weight that you can handle and control the positive and negative portion of the repetition
So when you're doing low cable chest flies
Take a step forward follow the same rules don't be like this don't be leaning forward lean back chest up shoulders
retracted and then from here with again with a slight bend in your elbow come up as
High as you can and really feel that chest contract now again
If you don't keep a slight bend, and you bend your arms too much
And you start doing this you're taking all the range of motion out of the exercise
And you lose a lot of muscle activation in your chest when you do this and the other bad thing is if it's too heavy
And you find yourself
Going like this, and then just dropping it and every rep is a little bounce like this
That's not good because you're using momentum
And not your actual muscles to perform the exercise so cool your mechanical strength is going up
But you're not building any muscle because you're not breaking any down so you need to make sure you stand
Nice, and tall. I always like to squeeze the handles as hard as possible and
Then come up
Come down
control the weight and repeat for reps shoulders down and
Scapula retracted the entire time
So there you guys have it if you're looking for an amazing
Finisher and a great exercise to really finish off your chest you can do all three of these versions you can just pick one of
Them do whatever you want to do Superset them together
Whatever destroys your chest the most typically when I do this I get three to four sets of ten to twelve repetitions per set
So I hope you guys enjoyed that and if you like making natty gains
And you're all about working hard in the gym
Pushing yourself to the limit join the natty nation over at muscularstrength.com and as always more good stuff coming soon
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