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🚨 Cable Chest Fly

The Cable Fly: Depending on where you set your cables you can target different areas of your chest.

✅ Exercise details

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Mechanics: Compound
  • Force: Push
Cable Chest Fly
Cable Chest Fly

✅ Execution

  1. Keeping your body upright and arms horizontal, exhale as you press the stirrups forward and inward until your arms are straight and shoulders are stretched forward.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as you reverse the motion until you feel a mild stretch in your chest.
  4. Repeat.

✅ Comments and tips

  • To keep the tension on your lower chest, keep your body upright and your arms at the level of your chest.
  • Ideally, the pulleys should be closer together than in a cable cross-over setup.
  • Alternate between performing the standing cable chest press bilaterally and unilaterally to get the benefits of both variations.
  • The standing cable chest press is great for improving your balance, coordination, and upper-body strength.

🚨 Push Up Distance: Diamond Push-ups vs. Normal Push-ups.

✅ Exercise details

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii, Biceps Brachii, Brachialis, Brachioradialis
  • Mechanics: Compound
  • Force: Push
Push Up Distance
Push Up Distance

The closer you place your hands in regards to the push up the more focus you will put on your triceps so if you want to grow your triceps, do diamond push ups. However both variations are great bodyweight exercise for your upper body

✅ Starting position

  1. Get on your hands and knees, with your hands positioned wider than shoulder width apart.
  2. Extend your feet backward, and straighten your body so that you are supporting your bodyweight on your hands and toes.

✅ Execution

  1. Keeping your body straight and rigid, lower your chest as far toward one side as possible.
  2. Keeping your chest close to the floor, shift your body as far as you can to the opposite side.
  3. Keep alternating the side to which you shift your body while keeping your chest close to the floor.
  4. Breathe naturally.

🚨 Chest Fly Machine Form

Chest Fly Machine Form
Chest Fly Machine Form

I see a lot of people trying to go really heavy on this machine and go to the point that they can’t bring the handles together without bending their elbows and bringing their body forward because the weight is to heavy. By doing this you are not effectively hitting your chest when you do the exercise and you are just putting more emphasis on your shoulders!

Lower the weight for this machine and keep your arms relatively straight so when you bring your arms together you are getting a really good squeeze on your pectoral muscles and making every set count!

🚨 Chest Press Distance

Chest Press Distance
Chest Press Distance


Before I get a lot of hate comments about muscles having certain insertions and origins and you can’t focus on a specific area of a muscle, well this is when you are partially incorrect since if you change up the exercises and angles you can always change the range of motion and therefore focus on a particular area of the muscle.

For instance, here in the top you reduce the outward stretch of the pec and only focus on that inner chest squeeze during the range of motion and that’s why I suggest doing this more if you want to work on your inner chest. However, on the bottom since your arms and hands are wider apart, you naturally get more of a stretch of your pec and therefore targets the outer part of your chest more.

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