How to Do Standing Cable Flyes

Standing cable flyes are an excellent isolation exercise that targets your chest muscles, specifically the pectoralis major and minor. Here's a step-by-step guide on how to perform standing cable flyes:

1. Set Up the Cables:

- Attach a D-handle or appropriate attachment to each of the cable machines.

- Stand between the two machines with your feet shoulder-width apart.

- Set the weight stack to a challenging but manageable resistance.

2. Initial Position:

- Hold a D-handle in each hand with your palms facing each other.

- Stand tall with your chest up, shoulders back, and core engaged.

- Your arms should be extended in front of you, forming a straight line between your shoulders.

- Keep your elbows slightly bent to avoid locking out your joints.

3. Execution:

- Inhale deeply and slowly spread your arms out to the sides, maintaining the slight bend in your elbows.

- Continue spreading your arms until you feel a stretch in your chest muscles.

- Hold the position briefly before bringing your hands back to the center, keeping the tension on your chest muscles.

- As you bring your hands back, exhale slowly.

4. Repetitions:

- Perform 10 to 12 repetitions of standing cable flyes.

- Aim for 2 to 3 sets, depending on your fitness level.

5. Variations:

- You can vary the angle of the flyes by adjusting the height of the cable handles. Higher handles will target your upper chest, while lower handles will emphasize the lower portion of your chest.

- You can also experiment with different grip variations, such as neutral-grip or overhand-grip, to target different areas of your chest.

Remember to maintain good form throughout the exercise and breathe deeply during each repetition. Start with a light weight and gradually increase the resistance as you become more comfortable with the exercise. If you feel any discomfort or pain, stop the exercise and consult a fitness professional.