Want a chest like a gladiator? Then consider adding more cable flyes to your to your chest day. While many of us will focus on moves like the bench press and perhaps dumbbell press to build up big pecs, the cable flyes are actually just as effective if not more so and should be considered for your secret weapon.
But this is only true if you get them right. Read on and we’ll go over what makes the cable fly so great and how to use it correctly to build a powerful torso.
Benefits of the Cable Fly
The first benefit of the cable fly is that it’s a fly… With the vast majority of exercises being compound and pushing-based, the fly is a welcome breath of fresh air during chest day. While the shoulders are involved to some extent, the fly is the closest you’re going to find to a single joint movement for this part of your body.
What’s more, the flyes increase your range of motion considerably when compared with pressing movements. This not only allows you to train the outer portion of the pec but it also allows you to apply resistance to what is essentially a stretch. While it’s early days at this point, a few fascinating studies suggest this may have amazing muscle-building potential.
Now what about the cable flyes specifically? Well here you have an exercise that allows you to maintain constant tension all the way throughout the movement and you have a setup that allows you to go heavier than you otherwise would with no risk of injury. As far as your chest is concerned, it’s the perfect storm.
Getting Flyes Right
Now the question is: how do you use flyes correctly so that you’re getting the most benefit from them?
Follow these tips for maximal benefit:
- Set the cables up so that they’re the same height as your shoulders – this will keep the force directly on your chest rather than your shoulders.
- Make sure you don’t have the weight too heavy: you don’t want to find yourself in a position where you’re leaning forward simply to get into a comfortable position.
- Squeezing your glutes can help you to avoid leaning forward as you start getting fatigued.
- Try not to bend your arms – if you get this right it can be almost a single joint movement so you don’t want to start bringing in your elbows and shoulders into it. Note as well that bending your elbows will shorten the distance that the weight has to travel.
- Squeeze the pecs while you’re training and try to avoid trying to ‘swing’ the weights in. It’s better to do a lighter weight with perfect form than to entirely train yourself through the easier movements.
As one last tip – try starting your workouts with flyes. Not only will it help to improve your mind-muscle connection to begin with but it’s also a great way to warm up.
Are you not entertained?