Maintain a slight bend in your arms to avoid overloading the biceps tendons in a stretched position and remember to keep your core tight. Anytime you are moving with the arms perpendicular to the chest, you would be working the mid chest.Ī staggered stance works well for this exercise. Position the pulleys down by your feet and pull upward. And the same idea holds true for training the clavicular head (upper pec). If you want to train the lower pecs, stand directly under the pulleys and move your arms downward. Standing too far away from the cable crossover machine makes keeping your body stationary much more challenging. Keep in mind though that a cable fly or a cable crossover is not a core exercise although you do need to maintain core stability. You do not need to walk the cables halfway across the floor to perform a proper cable fly. ![]() Simply position your upper body with the pulleys to achieve the direction of arm pull you need. However, the cable fly is maybe one of the most butchered chest exercises there is because of the cable machine setup. With the cable machine, you can do an entire chest workout if you like.Īs described above, the cable crossover or cable fly can be used to train all three heads of the pectoralis major: the clavicular head and the sternal head and the abdominal head. The cable crossover (or cable fly) is maybe the most versatile chest exercise you can do. However, they are both “adduction” focused chest exercises, so the benefits are similar. In the cable fly, the hands are going to meet at midline and no further, at the end of each rep. The crossover is going to feature a crossing of midline with the hands reaching as far across the chest as possible (with either the left hand over the right or right over left). The biggest difference between a cable crossover and cable fly is the end point of the exercise. ![]() CABLE CROSSOVER OR CABLE MACHINE FLY: IMPORTANCE FOR CHEST MUSCLE GROWTHĪre cable crossovers and cable flyes the same exercise? Not quite.
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