How to PROPERLY Cable Chest Fly (FIX THIS NOW!)

I'm Coach Josh from Colossus Fit, and I just want to say you're awesome for wanting to improve your form. You're in the right place. I'm going to waste none of your time, and I'm going to show you how to do cable chest flies just like a pro, just like Seabum here, and let's jump into it. So first things first is setup. So a lot of people get really caught up on how high to middle the cable should be. It's an entirely different movement if you do it from the bottom, so don't put it down to the bottom, but start by putting it maybe halfway to all the way up front. Either are totally fine. It's just going to change the plane of motion we're working on. It's not going to change how we do the movement. From there, you're going to grab two cables. You're going to get set up. You're going to position yourself in the center of the machine. Now, big thing, you can't do this movement correctly if you don't understand how to posture yourself. So if I'm dead straight, I can't actually fly and I'm off balance. So we always want to start by centering ourself and getting balance. If you're really not strong yet, you will be. You could start by doing it like this. You'll notice as you use more weight, it's going to throw you around. So instead, I like to put one foot in front of the other, be on my tippy toe or have my foot on a diagonal like you can see on the screen. And from here, I'm going to lower my chest and lean forward. This is going to allow me to actually properly contract my chest. If I'm all the way upright, it's awkward for me to come through this motion. Instead, when I'm leaning into it, it's going to be more natural for me to get this contraction. Now we're in the position to start this movement. So what's really important is the goal of this motion is to open up your chest, full extension, come in with full contraction. So this is always our goal. And to best perform this, we don't want to press. We don't want to be open fly coming in with our hands. Instead, our whole goal is to contract that chest. So the way we're going to do this is letting our chest open up nice and wide. You'll see the full extension. I'm going to get the full engagement. From here, we're going to hug in. And instead of squeezing your hands together, once you envision you're trying to squeeze your elbows together, this will allow me to contract my chest a lot better. And as you can see on the screen, the difference. Right here is me doing it with my hands. And you can see I'm getting some contraction, but I'm bringing in my biceps. This is me envisioning with my elbows, squeezing through that chest, letting my arms come out with nice, full, straight arms, maximizing this contraction. This alone will make a world of difference from this movement. So now that you have that down, you really want to focus on tempo, full extension. The negative of this movement, when you open up your hands, is going to be how you build a lot of muscle, a lot of strength, and a lot of control. From here, coming in with that contraction, we're putting our hands together nice and clean, and we're squeezing through that chest the whole time. Tension should not be removing off that chest. And that quite simply is how you do this with perfect form. But there's a lot of ways you can go wrong here. There's a lot of common mistakes you may not even know you're making. So I want to jump into those right now, but it's really likely you'll probably forget this. There's a lot of info. So I have a free form guide I want to give to you, totally free. I got over a hundred exercises in there, before, afters, as well as common mistakes. I'm going to give that to you totally free. And before you try this out in the gym, refer back to that for a quick refresher. And you can grab that by messaging me, formguide, it's my Instagram, at klossisfit, or you can scan the barcode on the screen to go ahead and get that. Now let's jump into the three common mistakes you definitely want to avoid. Mistake numero uno is turning this into a fly press. So it's going to look like chest positioning's right, everything's right, but we turn into a press like this. Okay, you can sneak into this as you use more weight, and you can start to hinge with your elbow. If you'll notice like this, basically doing a bench press. We're not trying to do that. That's why you want to go lighter here. You want this to be a fly. You want to open up, make straight arms from that chest, squeezing with contraction. So really avoid that first mistake, turning this into a press. Yeah, you can use more weight, but you're going to get less from it. Second common mistake is shrugging and removing tension. Once again, the goal is to isolate that chest, right? This video where I'm shirtless, you can see my chest is pumping up. It's feeling it. Now let's come back to the present world, the real reality here. When I'm like this, if I'm doing this, I'm just letting my traps shrug up. Every time I do it, I'm taking so much tension off my chest. I'm bringing it into my back. I'm coming down with my traps. I'm recruiting my shoulders. We want to isolate the muscle we're trying to work. And that most importantly is our chest. Third and final tip, I've already gone over it, but I want to remind you again, best cue I was ever told, this is like a high level tip, is those elbows together. So it's not that I can actually do this, but by envisioning the tension there, I'm keeping it more static to my chest. I'm going to get more engagement and a better pump. So that's going to change everything for you. Go out, try this, experiment it. It's okay if you don't do it perfectly at first. Refer to that form guide. That is going to help you. It's going to show you the start positioning, the end positioning, and it's going to remind you of these mistakes. So grab that by messaging me on my Instagram, saying form guide. You can scan that code or type in at Klostisfit. I'll be there to support you. But thank you for tuning in. If you like these form videos, I got tons more. I recommend checking them out. Subscribe, like, and have a phenomenal day. Peace.