Bench Cable Flys

This exercise can be performed on either a flat - declined or inclined bench, however always set the bench up centrally between the two low pulley cables, aiming to have your chest inline with the pulleys.

START	FINISH

Keep your feet flat on the floor, having your feet wide to keep a strong platform to provide stability during the movement, taking care to keep your head and back pushed into the bench throughout.

Grasp each cable connection stir-up with your hands, palms facing upwards, aiming to start the movement, with your arms slightly bent at the elbow, with your hands at shoulder height.

Inhale and smoothly bring your arm up towards the center of your chest to feel the correct tension, keeping a slight bend in your arm, taking care not to rotate around from your waist, or lift your shoulder, aiming to bring both hands centrally at the same time.

Hold in the upper phase for 1 - 2 seconds, squeezing your chest muscles, prior to lowering down to perform again for further reps - you may decide to feel a good stretch in your chest muscles by lowering your hands slightly below your shoulders at the end of your final rep.

It is always wise to work with a partner, who can take the handles away from you at the end of your session, alternatively, rotate your palms so they face downwards, and smoothly stand up from the bench, lowering one cable back at a time.

NEVER DROP THE WEIGHTS!