Using a Cable Fly

Cable flys are an excellent chest exercise. Using a cable fly involves grabbing a cable with each hand and then pulling them down in front of your body.

Common Cable Fly Mistakes

There are three common mistakes people make when using a cable fly. The first mistake is jerking the cables. The problem with jerking the cables is it significantly reduces their tension. Because the effectiveness of cable flys is the result of the tension this exercise creates, you don't want to mess up that critical factor. Jerking is common when the cables are being pulled forward, as well as when they're being let back to their starting position. To get the most out of using a cable fly, you want to make sure that both of these motions are as controlled and fluid as possible. If you've been speeding and jerking through your sets of flys, you'll notice a big increase in the amount of work you feel your chest doing when you slow down.

The second most common mistake is using too much weight. When someone tries to do cable flys with too much weight, it causes them to cheat by using bad form. Since the point of cable flys is to isolate your pectoral muscles, you're not helping yourself if you're using so much weight that you have to pull with your biceps and back. Although it's easy to get caught up in the "bigger is better" mentality when you're working out, you just have to remind yourself that the quality of the exercises you're doing matters more than the quantity of weight you're using. The other most common mistake is using a cable fly too often. This is just as true for a cable fly as it is for any other exercise. Your muscles don't grow while you're working out. Instead, they grow after you've broken them down during a workout. In order to get stronger and more muscular, you need to give your muscles time to recover. This is why you shouldn't do cable flys or any other exercise more than twice a week. And once you progress with your workouts, you will likely only want to do them once a week.

How Do You Organize a Workout Routine?

There's not just one right way to organize a workout routine. However, there are two options that seem to work best for beginners. The options are based on working out 3 or 4 days a week. If you're going to work out 3 days a week, do a full body workout that includes cable flys on your first and last workouts of the week. Then you can do a cardio session for your middle workout. If you're going to work out 4 days a week, you can do two full body splits. You can work out half your muscle groups on Monday and the other half on Tuesday. Take Wednesday off, and then repeat your workouts on Thursday and Friday.




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Using a Cable Fly