SEATED STERNAL CABLE FLY
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Ahmed Adel | Elite Prep Coach on Instagram: "A- Cuffed Cable Lateral Raise 2x 8-10, 1x 12-15 Focus: 1s squeeze in the shortened position Set cable at knee height. Drive out, not up. Full control. B- incline PL loaded machine press 1x 6-10, 1x 10-15 Focus: 1s pause in lengthened position C- Lying Machine Chest Press 1x 6-10, 1x 10-15 Focus: 1s pause in the stretched range D - Seated D-Handle Sternal Cable Fly 3x 8-12 Focus: 1s squeeze in the shortened position E-standing Lateral Raise machine 2x
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This is my version of the middle chest (sternal pec) cable fly. This movement isn’t as stable as the middle chest cable press or dumbbell bench, but it’s still a valid movement if you like to switch things up. Also, find a cable height that’s slightly above shoulder length once you’re in your working position (use the video for reference) Key points: dominant leg in back, non dominant leg in front for extra balance/stability, deep stretch on pecs with full rom, remember this is a fly and not a c
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This is my version of the middle chest (sternal pec) cable fly. This …
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TikToktuckergoesjim
Tobiáš Belka on Instagram: "Flat BB press x2 High incline press x2 Dip x3 Low to high Cable flye x 2 Sternal pec fly x2 DB lateral x3 Single arm Cable lateral x3 Triceps pushdown x2 Overhead extension x2"
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Costal and Sternal Pec Cable Fly Exercise Guide
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If the straight cable flye feels awkward and unstable, it’s likely because the cables aren’t properly aligned with your arms. Additionally, I find a leaning cable flye with the cables set from above to be more stable and comfortable for most lifters. To better bias the sternal head of the pecs, simply point your chest towards the direction of the push (slight lean) in order to create the same angle as a conventional flat chest flye #fyp #fitness #gym #bodybuilding
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