STANDING FLYE

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, press one arm together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, press alternating arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

A.K.A. Band One-Arm Flye

Attach the band behind you either to and immobile object or a door, position yourself with your arms straight out at your sides shoulder height, when you begin this movement keep your elbows slightly bent and your palms facing inward, toward one another. When you bring the handle out, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec for a one-count. When returning to the start position, be sure to bring the handle back in a slow and controlled fashion. Repeat this movement doing the same amount on the other side until the set is complete.

Anchor the band at shoulder-height. Grab the handle in one hand, and position your body so that the anchor point is directly off to your working side. Step away from the anchor point to create tension, and start with your working arm extended directly out to the side, elbow slightly bent. (Keep your off hand on your hip.) Contract your pecs to pull the handle in front of your chest (a basic flye motion), keeping only a slight bend in the elbow throughout. Slowly return to the start position, repeat for reps, then do reps on the other side.Step 2Step 3

Attach the band behind you either to and immobile object or a door, position yourself with your arms straight out at your sides shoulder height, when you begin this movement keep your elbows slightly bent and your palms facing inward, toward one another. When you bring the handle out, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec for a one-count. When returning to the start position, be sure to bring the handle back in a slow and controlled fashion. Repeat this movement alternating sides until the set is complete.

Attach the band behind you either to and immobile object or a door, position yourself with your arms straight out at your sides shoulder height, when you begin this movement keep your elbows slightly bent and your palms facing inward, toward one another. When you bring the handles together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to bring the handles back in a slow and controlled fashion. Repeat this movement until the set is complete.

With the band attached to an immobile object stand with the object to your side. When you begin this movement, you want your arm to be stretched out wide to your side with your elbow slightly bent and your palm facing inward, slowly raise your arm across your body at an upward arc. When returning to the start position, be sure to lower the handles in a slow and controlled fashion. Repeat the movement until you finish the set.

With the band attached to the bottom of an immobile object stand in a staggered stance with the object behind you. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, slowly raise one arm across your body at an upward arc. When returning to the start position, be sure to lower the handle in a slow and controlled fashion. Repeat the movement alternating each side until you finish the set.

With the band attached to the bottom of an immobile object stand with the object behind you. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, slowly raise your arms across your body at an upward arc. When returning to the start position, be sure to lower the handles in a slow and controlled fashion. Repeat the movement until you finish the set.

A.K.A. Leaning One Arm Dumbbell Flye

Take a dumbbell in one hand and place the opposite hand on a secure structure such as a power rack or squat rack. Lean out at about a 45 degree angle away from the rack and let the hand with the dumbbell hang to the floor. Simply raise the dumbbell in an upward fashion squeezing the pecs at the top of the movement and repeat for reps

A.K.A. Leaning Flye

Hold onto a doorway with your feet together, your left foot against the bottom of the door jam, and your left arm (fully extended) holding onto the middle of the door jam. Hold a backpack, water jug, dumbbell, or other weight in your right hand with an underhand grip. Start with your right arm hanging straight down toward the floor. With a slight bend in the right elbow, chest out, and keeping the right shoulder blade pulled back, contract your pecs (right side) to bring the right hand up and across your body toward the left shoulder. Hold the top position for a second as you contract the right pec as hard as you can, then slowly lower your arm back to the start position and do as many reps as possible, reaching close to muscle failure. Repeat on the left side.