![]() Keeping the focus on your shoulder blades will also help you to keep your shoulder complex from shifting forward, which is essential to keeping the tension totally focused on the chest muscles. "Think about squeezing a pencil between your shoulder blades, and hold that feeling for as long as you can on each rep," says Samuel. Once you're primed for action, one of the most important points of focus should be on your shoulder blades. "All we want to do is think of our arms as a lever to help us drive our chest shut and really flex our chest." To help you remember this cue, don't even wrap your thumb around the handle. "What he wants to do is get the cable near the base of his palm, so that you don't even have to grip if you don't want to," he continues. Instead of taking a death grip with the handle in the middle of your palm, loosen up. The way that you hold the cable handles is important, too. "You want them a little bit above your shoulders, but you don't want them high enough that you basically have to bend your torso forward in order to hit the position," Samuel advises. While other fly variations might have you working with the cables in other spots, this one requires the handles to be just above your shoulders. The placement of the cables is important for the cable fly. Other effective exercises include pec deck, cable crossover, and dips. As with all the other major muscles in your body, if you want to develop your chest size and strength, you must use a variety of approaches and methods. The TRX chest press uses suspension cables instead of typical weights. How to Do the Cable Chest Fly Set Up Right The cable crossover is frequently neglected, although it is a fantastic chest strengthener that has a few advantages over the bench press. "It is an ultimate chest day finisher, so it will leave you with a massive chest pump," says Samuel. Check out this guide to the exercise, also featuring MH fitness editor Brett Williams, NASM, to learn how to do it most effectively. ![]() You'll need to focus on your positioning, movement, and more to make the most of the cable fly. But the exercise is more subtle than grabbing a pair of cable handles and letting it rip.
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