Execution
Setup:
Set cables at chest height.
Stand with one foot forward for balance.
Movement Phase:
Bring hands together in front, maintaining slight elbow bend.
Squeeze the chest at peak contraction.
Returning Phase:
Slowly return to starting position, keeping control.
Targets:
Men
Beginner: 20 lbs
Intermediate: 40 lbs
Advanced: 60 lbs
Elite: 80 lbs
Women
Beginner: 10 lbs
Intermediate: 25 lbs
Advanced: 40 lbs
Elite: 60 lbs
Advanced Techniques:
Slow Eccentric: Lower for 4-5 seconds for better activation.
Drop Sets: Reduce weight after failure and continue.
Single-Arm Fly: Perform one arm at a time to engage the core.
Focus On:
Keeping arms slightly bent without changing position.
Engaging the chest fully at peak contraction.
Key Tips:
Adjust cables to match chest height for optimal alignment.
Use moderate weight to prevent using momentum.
Common Mistakes:
Using too much weight, leading to poor control.
Overextending at the bottom, straining shoulders.