END THE NEGATIVE AT THE LIMIT OF YOUR ACTIVE RANGE OF MOTION You want to remain within the same plane as you execute this movement, and aim to keep shoulder blades fully depressed and to retract the scapulae as you move outward.Ĥ. From here, using tension in your pecs, your goal is to allow your arms along an outward and upwardly arcing path of motion with arms slightly bent at the elbow. Once your setup and stability are dialed in, start with the negative portion of the exercise when your hands, holding the handles are outstretched in front of you. BEGIN THE SET ON THE NEGATIVE OR ECCENTRIC PORTION OF THE EXERCISE A split stance with one foot in front of the other, is typically the preferred stance for the chest cable fly. Avoid arching or hyperextending your back paying special attention not to strain the lower back.įinally, be sure that you are stable at your hips and through your legs. Pull your core inward forcefully to maintain rigid stability through your torso throughout the set. Next, be sure to stabilize your spine using your deep core muscles. This will allow you to hold your shoulder blades (aka scapula) in a position where they are pulled together and pulled downward toward your hips (retracted and depressed position) To generate this stability, you will need to forcefully contract various back muscles, including the lats (latissimus dorsi), mid-traps (transverse fibers of trapezius), and to some degree the teres and rhomboid group. In this case, the pec major, and the shoulder joint as this is the joint at which most motion occurs during the chest cable crossover fly. In general, a high degree of stability around joints is critical for being able to generate tension with target muscles. Increase force or tension generated by your chest muscles, really, the pectoralis major by maximizing stability at your shoulder.

WORK ON YOUR STABILITY IN ORDER TO MAXIMIZE CONTRACTION AND MINIMIZE INJURY!

Cable crossover chest