Fly's on the cable pulley is an exercise to train the chest. It tends to train the inner chest and the incline of the weight bench means you also work the lower chest muscles.
Position a negatively inclined weight bench (inclination approx. 15-30° downwards) in the middle of two cable towers. Head height should be slightly behind the cable pull. Set the cable towers to the lowest level and attach a single handle to each. Grip a handle with each hand. Your arms should now be pulled down slightly by the weight.
2
Stretch your arms out to the side so that there is a 90° angle between your arms and upper body. Your arms should be parallel to the floor and in line with the cables. Your arms should not be fully extended, your elbow joints should be slightly bent. Your palms should be facing upwards.
3
Move the handles up towards the center in a powerful and controlled manner until your hands are in front of your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out as you do so
4
Lower the handles in a controlled manner until they are back in the starting position (spread 90° from the upper body). Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
If the negative bench in your gym has leg pads, hang your feet on them for more stability. Imagine that you are bringing your elbows together as you move the handles forward. During the eccentric movement (handles backwards), do not go too far back so that the shoulder does not become too irritated.
Muscle groups
Primary
Chest (lower)
Secondary
—
Tertiary
—
Equipment
Decline bench
Cable pull on both sides
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