Tag: chest exercise

Virtual Fitness: How To Do A Standing Cable Chest Fly

October 31, 2021

Standing Cable Chest Fly

The Standing Cable Chest Fly is a strength training exercise that works the chest muscles.
INSTRUCTIONS: Adjust the pulleys to shoulder height. Select your weight. Using a neutral grip, take hold of each handle, one at a time. Step forward with one foot into a split stance. Bring arms together into the start position. Inhale as you slowly release the pulleys back as shown in the video. Exhale as you bring the pulleys forward. There is a slight bend at the elbows during movement.
SPLIT STANCE: Step your right foot forward and bend your kneee. Lift the heel of the left foot while keeping your left knee straight.
BENEFITS: The Standing Cable Fly strengthens the pectoral muscles.
RELEASING THE HANDLES: To release the handles, bring arms together, bend elbows. Place your arms on your chest. Take a step back toward the cable machine. Step to the right. Release the right handle. Move to the left and release the left handle.
ERRORS: Using too much weight. Lifting shoulders up. Moving too fast.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Exercise of the Month: May 2013

May 1, 2013

MODIFIED PUSH-UP 

Start Position
Start Position

Level: Beginner to Intermediate

Equipment: Exercise Mat, Towel, (optional)

Muscles Worked: Chest, Arms, Shoulders

How to Perform the Modified Push-Up

Start Position: Get onto hands and knees with your wrists aligned under shoulders.  Cross your ankles.

Finish Position: Bend elbows and slowly lower your upper body toward the mat, until your elbows form right angles with your shoulders.  Return to start position.  Repeat for 10-12 repetitions.

Finish Position
Finish Position

Modification: Place a folded towel under your knees for extra cushion.  

Caution: Do not exceed your level of strength.  Pushing your body weight up is harder than lowering yourself down.  The stronger you are, the lower you can go.  Play it safe to avoid injury.

The actual number of repetitions is based on your strength.  If you can’t do 10 or 12 repetitions, do only what you can.  As you gain  strength, you’ll be able to take on more.

Copyright 2013 Irene Pastore and Blue Moon Personal Training