Bent-Over One-Arm Cable Chest Flye
Differentiation: Mechanics
This variation of a Chest Fly is unique from other Chest Flye exercises. Here is how: you perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows you to focus entirely on one pectoral at a time. You are also bent over for this exercise. This position engages and increases the strength of your core and your quadriceps. Since you only work one side at a time, | you must engage the oblique on the opposite side you are working to counterbalance the weight on your other side. Engaging your Obliques increases the overall strength of your core. Finally, you perform this exercise using a cable machine. The cable machine maximizes resistance | and increases the overall endurance of your pectorals.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at a setting that is the height of your shoulders.
3) Obtain an open end crossover handle attachment.
4) Clip the attachment onto the pulley hook.
5) Place your feet shoulder-width apart for stability.
6) Grasp the handle using an overhand grip
7) ...and your elbow slightly bent.
8) Drop into a half - squatted position in the middle of the machine.
9) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while you flex your pec while lowering the handle down and inwards
3) ...until the handle reaches the midpoint of your body.
4) Squeeze your pec and hold for a count of two seconds
5) Then, inhale while you allow the handle to again retract outward to the starting position, using a slow and controlled movement
6) ...until you feel your chest muscle stretch.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your arm slightly bent at the elbow and maintain this same angle during the movement.
Keep your upper body stationary.
Keep your head facing upward during the movement.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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