Any culmination to a chest workout should feature a creative, top-to-bottom finishing move guaranteed to provide a proper pump to your pecs. And this cable fly finisher does just that.
This variation, the cable fly mechanical drop set, from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. is a perfectly punishing finishing touch to any chest routine. This cable isolation movement allows you to maintain constant tension throughout the entire range of motion, and you'll hit your pecs from every angle possible as you shift positions.
Another great benefit of cables is that it’s a more joint-friendly alternative to the traditional dumbbell fly, which can be tough on your shoulders.
How to Do the Cable Fly Mechanical Drop Set
Here’s how to do the cable fly mechanical drop set:
●Start in a tall-kneeling position, making sure your abs and glutes are tight. This forces a ton of rigidity to the torso, making this an instant position of work, Samuel says. Start with 10 reps here. Sounds relatively simple, but the key is to make sure that your upper angle is greater than 90 degrees, similar to the positioning of an incline chest press or fly.
●After 10 reps, shift to a position similar to a flat bench fly. Your upper arm angle should now hit about 90 degrees. These should feel a bit easier than the previous incline variation, so another 10 reps shouldn’t feel overwhelmingly taxing.
●For the finale, the angle shifts slightly, now to about 80 degrees, targeting your lower chest. From here, focus on the contraction and the squeeze—even look down at your chest to watch the squeeze, Samuel advises. Finish with a final 10 reps to complete the drop set. Three sets total is all it should take to maintain focus on that squeeze to really feel that finishing burn.
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