Incline Bench Cable Fly

Instructions

1. 1.Set the same weight on each side of the cable machine. Adjust the position of each pulley to the lowest point. Make sure you are using a handle attachment on each side.
2. 2.Place an incline bench at 45 degress at the centre of the cable machine and hold a cable handle in each hand with a slight end in your elbows. Your upper arms should be parallel to the floor. This is your starting position.
3. 3.Bring your hands together in a wide arc, contracting your chest and exhaling as your do so.
4. 4.Squeeze your chest at the top of the movement for a second then slowly return to the starting position, exhaling as you do so.
5. 5.Repeat for as many repetitions as required.

Tips

• The movement of the arms should only occur at the shoulder joint.
• It is recommended that the bench should be no more than 45 degrees incline to prevent shoulder injuries.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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