Cable Chest Fly: Perfect Form for All Chest Areas

Описание: Cable Chest Fly: Perfect Form for All Chest Areas

🔥For lower chest

✅ Pulley at the highest point – ensures maximum lower chest fiber activation
✅ Step forward – stabilizes the body and allows full range of motion
✅ Torso leaned ~10° forward – optimizes chest stretch without stressing shoulders
✅ Shoulders back and down – prevents upper traps from dominating
✅ Elbows in line with lower chest – maintains tension on target fibers
✅ Elbow bend 15–30° fixed – protects joints and keeps tension
✅ Movement path at upper abs / under chest – avoid too high or low
✅ Forward = exhale ✅ Return = inhale – maintains intra-abdominal pressure


🔥For middle chest

✅ Pulley in line with shoulders – aligns with mid chest fibers
✅ Step forward – ensures stability and proper range
✅ Torso leaned ~10° forward – optimal mid chest recruitment
✅ Shoulders back and down – minimizes trap involvement
✅ Elbows in line with mid chest – keeps tension on intended area
✅ Elbow bend 15–30° fixed – safe and effective
✅ Movement path straight in front of chest – target mid fibers
✅ Forward = exhale ✅ Return = inhale


🔥For upper chest

✅ Pulley lower (at knee height or slightly higher) – targets upper chest fibers
✅ Step forward – stability for upward movement
✅ Shoulders back and down – prevents traps from taking over
✅ Torso upright – maintains upper chest focus
✅ Elbow bend 15–30° fixed – joint safety and tension
✅ Elbows slightly away from body – aligns with upper chest fibers
✅ Forward/up = exhale ✅ Down/return = inhale

📚Source: NSCA – Essentials of Strength Training and Conditioning
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