How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Cable Fly
Chest isolation that does not need a pec-deck.
beginnerCult Gym floor
Chest · Cable
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3 × 10–15.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Cables at chest height, slight elbow bend, hug a barrel.
Cues
- Don’t lock and hyperextend elbows
- Stop when the squeeze dies
- Ribs quiet
Common mistakes
- Turning it into a press
- Too much weight, too little range
- Shrugging
Home swap
Dumbbell floor fly
