The standing cable-fly exercise can be performed in-between two
high cable pulleys equipped with D handles. The fly is performed to
target the chest, specifically the sternal head of the pectoralis major,
the large bulk of the chest to the middle and lower regions. The
isolated nature of the cable-flys means there is minimal secondary
muscle involvement during the exercise, with the majority of the stress
applied to the chest via transverse flexion of the shoulder.
The cable fly is a variation of the fly movement which is commonly performed with a set of dumbbells. Those with access to the equipment required to perform the cable fly may prefer the cable variation of the fly over the dumbbell fly, with some notable advantages. The main advantage of the CF is the continual resistance throughout the movement, which is not the case with the dumbbell fly. The relative resistance of the dumbbell flies are reduced as the dumbbells are lifted above the torso, with the gravitational pull of the dumbbells being transferred down the arms and away from the chest fibres. This is the not the case with the cable variation, with a continual resistance applied throughout the exercise movement.
The isolated nature of the CF presents the option of using the exercise to pre-exhaust the chest. The cable-fly can be performed at the start of a chest routine, prior to the bench pressing exercises, to isolate and tire the chest. The chest fibres will then be tried and fatigued when it comes to the pressing, resulting in the chest failing on the pressing before the assisting muscles.
The fly is commonly not performed for strength gains, with the form of the exercise hindered by excessive weight. The cable fly is better suited to those who seek gains in muscle size, using a repetition range between eight and twelve. Performing advanced training techniques, such as drop sets, is relatively simple of the cable fly due to the ease of changing the resistance used.
The cable fly is a variation of the fly movement which is commonly performed with a set of dumbbells. Those with access to the equipment required to perform the cable fly may prefer the cable variation of the fly over the dumbbell fly, with some notable advantages. The main advantage of the CF is the continual resistance throughout the movement, which is not the case with the dumbbell fly. The relative resistance of the dumbbell flies are reduced as the dumbbells are lifted above the torso, with the gravitational pull of the dumbbells being transferred down the arms and away from the chest fibres. This is the not the case with the cable variation, with a continual resistance applied throughout the exercise movement.
The isolated nature of the CF presents the option of using the exercise to pre-exhaust the chest. The cable-fly can be performed at the start of a chest routine, prior to the bench pressing exercises, to isolate and tire the chest. The chest fibres will then be tried and fatigued when it comes to the pressing, resulting in the chest failing on the pressing before the assisting muscles.
The fly is commonly not performed for strength gains, with the form of the exercise hindered by excessive weight. The cable fly is better suited to those who seek gains in muscle size, using a repetition range between eight and twelve. Performing advanced training techniques, such as drop sets, is relatively simple of the cable fly due to the ease of changing the resistance used.
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