Hug the stack, keep the elbows soft
Cable Fly
Handles in both hands. Soft elbows. Hug to the middle. Return. The stack should not yank you into a backbend.
Hunter: I pick a height and stay there for a month. High-to-low vs low-to-high is a different feel. Mixing them in one pin is how the log gets foggy.
Cues
- Stand in the middle. Stagger a foot if you need balance. Brace.
- Soft elbows. That angle stays. You are not pressing.
- Hug the handles toward each other. Pause. Do not crash them.
- Return until the stretch is yours. Do not let the stack yank your shoulder.
- Ribs down. This is not a crunch.
Setup
Pins you can own for 10-12. Three sets after a press. Rest about a minute. High pulleys, low, or mid. Pick one. Single-arm is later. Log cable fly.
After the machine press
Chest-press machine already loaded you. This is the extra if you still have time. Three sets. You do not need every cable height in one visit.
Vs pec deck
Pec deck sits you down. Cables let you stand. Both are flys. Log the one you used. Matching last week beats matching a screenshot of a crossover.
If the gym only has one stack
One-arm cable fly is allowed. Do both sides. Log it. Do not skip because you wanted a dual stack from a video.
Common misses
Turning it into a press. Leaning so far the low back takes it. Tiny range. Also: a pin so heavy you have to step forward every rep.
FAQ
Handles at what height?
About shoulder height is the default. High-to-low and low-to-high are later. Pick one.
Step forward?
A little stagger is fine. If you have to lunge to finish, the pin is too heavy.
Log cable flys in the free Vitality Engine. Pin number, every working set.