3 Part Cable Fly

“3 part cable chest fly”

Setup is crucial to executing this exercise properly!
Typical cable flies only apply peak torque at one point on the range of motion (ROM)
We as always are going to up the efficiency with a little science.
This 3 part exercise will apply peak torque at 3 different points thusly making for a far superior movement.

Setup.
Set the cables at shoulder height.

Part 1) step between the handles then take 2 steps back towards the rack. This creates a shortened range of motion with a shortened pectoral muscle. Remember fatigue the muscle first where it’s shortest for mad growth. We are looking for 8-10 reps here with peak torque applied as the hands almost touch. Do not touch the hands. Keep control.

Part 2:
Now step forward so the handles are directly in line with the handles. Do not move your feet, do not do the bad habit of leaning forward. Keep body position firm in order to apply peak torque to the mid range. 8-10 reps.

Part 3: Now take 2 steps forward. Deep stretch here, focusing on the lower 1/2 of the ROM. Notice I am only doing a 1/2 rep. I am not finishing with hands touching. Do it exactly like this. No swinging the weight, no momentum. Fixed torso using perfect form, 6-8 reps.