cable lying fly

Pectorals

• Target muscles: chest, shoulders, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
2. Hold the handles with your palms facing each other and your arms extended straight above your chest.
3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
4. Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
5. Repeat for the desired number of repetitions.

Swap it for

• Plank barbell rollout fly (dual bar)
• dumbbell incline one arm fly
• cable incline fly
• cable low fly
• cable middle fly
• Isometric Chest Squeeze

Harder

• Single-Arm Cable Fly on Incline Stability Ball
• Stability ball incline cable fly
• Single-Leg Dumbbell Fly on Stability Ball
• dumbbell one arm chest fly on exercise ball

Easier

• Isometric Chest Squeeze
• lever seated fly