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How to Sculpt your chest with standing cable chest flys

Man performing a cable chest press exercise in a gym.

Learn how to do standing cable chest flys. Presented by Real Jock Gay Fitness Health & Life.

Benefits

Chest flys develop the pectoral muscles for a broad, strong chest.

Muscles Worked

Chest

Starting Position

Stand in front of the cable machine with a handle in each hand and your arms extended out to the sides. Keep your hands slightly in front of the line of your chest. Stagger your feet so that one leg is forward. The forward knee should not come in front of the ankle or knee injury may result.

Exercise

1. Press your arms together in front of you until your arms are extended and your hands meet.

2. From the completed chest fly, allow your arms to return to the starting position, maintaining a controlled movement. It is very important not to lock your elbows during this exercise. Keep your elbows soft, with a slight bend in them, throughout the entire movement. Your wrists should also remain straight.

3. Repeat steps 1 and 2 above for a full set of 12 repetitions, switching to the other leg forward halfway through the set.

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