Thursday, December 31, 2015

Flyes (Cable Cross-Over)

Target MusclesPectoralis major (mid chest), Anterior deltoids
Starting Position:
1. Attach the handles to two overhead pulley machines.
2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals.
3. Bend forwards slightly from the waist and maintain this position throughout the exercise.
The Movement:
1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips.
2. When the handles meet, squeeze your pectorals hard and hold for a count of two.
3. Slowly return the handles to the starting position.
• Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement.
• Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together.
• You can vary the angle at which you pull the handles down to place emphasis on slightly different areas of the chest.