Cable Fly Tips

While cable flys are an excellent exercise, plenty of people don't get the results they want from doing them. The reason is they fail to follow several vital cable fly tips:

Push Yourself During Every Cable Fly Workout

Using cable flys to build a better chest means you need to push yourself during every workout. If you've been doing cable flys with the same amount of weight for the last six months, you aren't pushing yourself hard enough. While you don't want to use additional weight if it forces you to compromise your form, you should be able to steadily increase the amount of weight you're using over the course of time. There are two main keys to consistently increasing the amount of weight you use without compromising your form.

The first key is to know how much weight to use. You want to pick a weight that allows you to complete 2 sets of 8 reps. During the third set of 8 reps, you should only be able to complete 5 to 7 reps. If you are able to complete all 8, it means it's time to increase the amount of weight you're using. The other key is actually keeping track of this information. You will waste workouts if you don't know how much weight you should use during your cable fly sets. Whether you jot it down on a piece of paper or make a note in your cellphone, you should know if you need to use the same weight or increase it during your next session of chest flys.

Support Your Cable Fly Workouts with Quality Rest and Nutrition

While cable flys are an excellent exercise for improving your chest, many people are under the impression that their chest actually improves as they are doing this exercise. In reality, the results come after your workout. This exercise breaks down your pectoral muscles. Your body then rebuilds the muscle over the next three days. Because your body is designed to protect you against future stress, growth is part of the rebuilding process. Since the growth comes while your body is recovering, you need to give the process enough time. This is why people who work out the same muscles day after day don't see the results they want. It's also the reason why getting enough sleep is vital for improving your chest.

You also need to support your cable fly workouts by eating well. While there are many ways to structure a quality eating plan, one of the most important elements is to get enough protein. Depending on your specific goals, you want to consume between 0.5 to 1 gram of protein per pound of your weight. This means if you weigh 180 pounds, you should consume between 90 and 180 grams of protein a day. If you're concerned that eating this much protein a day is going to be too difficult, you can get 40 to 50 grams of protein a day from just 2 protein shakes.




Back to Top

Cable Fly Tips