BENEFITS:
Middle Chest
Triceps
Shoulders
START POSITION: Cable pulleys should be positioned just above shoulder height. Grab the handles and shuffle forwards before taking a half step with one leg. Turn the rear foot to a sideways angle (about 45°). Bend the front knee and stick out your bum slightly at the back. Your leading foot should be turned (toe inwards) very slightly, or straight ahead if that feels more stable. Now freeze everything and do not move your lower back.
Begin the exercise with a slight bend in the elbows – and keep your palms pointing outwards and down.
NOTES: Difficulty Rating: 75%
Straighten the arms towards the end of the exercise.
The Standing Cable Fly is well demonstrated in this Video.
If you are at beginner or intermediate level I suggest you only perform the standard form of this exercise – shown at the start of the video. You can add the other two later when you are ready to get more creative with your chest workouts.
Cable Fly Variations
The MOJOH METHOD stops with this Cable exercise for Chest, however, the cable machne is so versatile and can be used for many more great exercises. So if you are determined to hit your Chest hard as part of your overall regime then you really should explore the other possiblities this machine has to offer.
This is a great page to start delving into variations of the Standing Cable Fly.