Cable Fly with Chest Supported

The cable fly done kneeling with the chest against an incline bench's pad between two high pulleys; the pad holds the torso still, so only the arms sweep.

How to do it

Setup

Kneeling on an incline bench's seat, chest against the pad, a high-pulley handle in each hand, arms wide with soft elbows.

Steps

Sweep the handles down and together in front of the pad.
Squeeze the chest for a beat with the hands close.
Let the arms open wide again with control.

Common mistakes

Chest lifting off the pad: stay pressed into it so the arms do the work. Bending the elbows into a press: the soft bend stays fixed. Letting the stacks yank the arms back: control the opening.

Breathing

Exhale on the squeeze, inhale opening.