Cable Fly on Incline Bench
Attach two cable pulley handles to the upper cables on a cable crossover machine, making sure they are at equal height.
Adjust the incline bench to a 30-45 degree incline and position it between the two pulley stations facing away from the machine.
Sit on the incline bench with your feet firmly planted on the floor, knees bent at 90 degrees. Keep your back pressed against the pad.
Grip the cable handles in each hand with your palms facing down and arms extended straight out at shoulder height in a 'T' position.
Keeping your shoulders and arms stationary, engage your chest muscles to initiate the movement by bringing your hands together in front of you in a hugging motion. Focus on squeezing your chest muscles as you bring your hands together.
Slowly return back to the starting position, straightening your arms back out to a 'T' while still keeping tension on the cables. Do not let your shoulders or arms droop.
Repeat for the desired number of repetitions, keeping your movements slow and controlled. Make sure you are properly seated and not using momentum to move the cables.
Focus on muscle contraction in your pectorals throughout the entire movement. Do not swing or use momentum.
