Featured Exercise of the Month

January 2006 - Free Motion Cable Cross Chest Flye

Client Model = Sue M.
Age = 48
Sue bravely started training with a friend just a few months ago. She had little to no weight training experience but took to it quite naturally. Sue works very HARD and gives each session her all. She is the rare client - one that actually wants to do MORE than I expect for her beginner status. For January 2006, Sue demonstrates the standing cable chest flye using the Free Motion cable cross system. This exercise enables a full range of movement with concentrated emphasis on the inner pectoralis major for more definition of the breasts and secondary emphasis on the anterior deltoid.
 

Position 1 - Start

Position 2 - Finish

1) Stand facing away from the Free Motion Cable Cross machine about 15-18 inches in front of the machine with a handle in both hands. For women about 5'5" to 5'8" the best handle setting is #5.

2) Lean slightly forward and put one foot in front of the other for better balance. Sue prefers to keep soft knees, so that is the position she is in. If you use the split stance position, your front knee should be slightly bent.

3) Bring your hands around and in front of your body slightly below the bustline in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle and may need to adjust the cable height accordingly.

4) Focus on using your chest muscles. When your hands meet directly in front of your trunk, squeeze your chest muscles and slowly return to the starting position using a 2-1-2 tempo. Your elbows should stay in the same slightly bent position the whole time.

5) Repeat for three sets of 10 reps. Use a weight which you can handle in perfect form for the full set, experiencing momentary muscular failure at about rep 8.

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