Chest - MIDDLE Cable Pec Fly
- First pin the cable height to the middle position then pin a suitable lifting weight. One at a time, grab the cable handles and position yourself in the centre of the cable rack, just forward of the rack line and pulley lever.
- Your core is tight and your arms will be outstretched, angled slightly back behind your body with palms facing forward. You may choose a symmetrical stance with the feet just outside shoulder-width or an asymmetrical stance with one foot forward in front of the other, which ever lets you feel more balanced. This is your starting position.
- With a slight bend at the elbow, squeeze your chest to bring your outstretched arms together in front of your body at around nipple line, over 1-2 seconds as you exhale. The body remains stationary as your arms draw a large arc from the shoulder joint. Pause and squeeze for a brief second at the end point of the movement where the cable handles meet in the middle and the palms are facing each other.
- Now reverse the movement inhaling as you do, bringing the chest back to full expansion with arms outstretched. You should feel the chest muscle being stretched and opened right up.