The Cable Fly Mechanical Drop Set Finisher builds pecs

Every pinnacle of a chest workout should include a creative, top-to-bottom finish move that’s guaranteed to pump your pecs. And this cable fly finisher does just that.

This variation, the mechanical rope fly set, from Men’s health fitness director Ebenezer Samuel, CSCS is a perfectly punishing finishing touch to any chest routine. This cable isolation move allows you to maintain constant tension throughout the range of motion, hitting your pecs from every possible angle as you change positions.

Another great advantage of cables is that they are a more joint-friendly alternative to the traditional dumbbell fly, which can be tough on your shoulders.

How to do the Cable Fly Mechanical Drop Set?

Here’s how to do the mechanical cable fly drop kit:

●Start in a long kneeling position and make sure your abs and glutes are tight. This forces a lot of stiffness on the torso, making this an instant work posture, says Samuel. Start here with 10 reps. Sounds relatively simple, but the key is to make sure your top angle is greater than 90 degrees, similar to the positioning of an incline chest press or fly.

●After 10 reps, shift to a position similar to a flat bench fly. The angle of your upper arm should now touch about 90 degrees. These should feel a little easier than the previous incline variation, so another 10 reps shouldn’t be overwhelmingly taxing.

●For the finale, the angle shifts slightly, now to about 80 degrees, towards your lower chest. From here, focus on the contraction and squeezing — even look at your chest to see the squeezing, Samuel advises. Finish with 10 more reps to complete the drop set. Three sets in all is all it takes to keep the focus on that squeezing to really feel that final burn.

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