equipment

Cable

sets

3

reps

10-15

rest

60-90 sec

1. Set both pulleys to roughly chest height or slightly above.
2. Take a handle in each hand and step forward into a split stance.
3. Lean your torso forward slightly and brace your midsection.
4. Bring your hands out to the sides with a soft bend in the elbows.
5. Set your shoulder blades back and down before the first repetition.

1. Bring your hands together in front of your chest in a wide arc.
2. Keep the same soft elbow bend the whole way — the angle should not change.
3. Squeeze your chest as your hands meet or slightly cross.
4. Let your hands travel back out along the same arc under control.
5. Stop when you feel a stretch across the chest, before your shoulders roll forward.

Exhale as you bring your hands together, inhale as they travel back out.

• Keep a fixed, soft elbow bend — this is an arc, not a press.
• Lead with your elbows rather than your hands.
• Keep your shoulder blades back and down throughout.
• Keep your torso still instead of swinging into the movement.
• Use a weight light enough to control the return phase.

• Bending and straightening the elbows, turning the fly into a press.
• Letting the handles pull the arms back too far at the end of the range.
• Using body momentum to swing the handles together.
• Shrugging the shoulders up during the movement.
• Going too heavy and losing the arc entirely.

From arms wide with a stretch across the chest to hands meeting in front. Keep the arc controlled and stop the stretch before your shoulders round forward.