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Message
Standing cable fly variation suggestions
Posted on 1/19/21 at 10:28 pm
Posted on 1/19/21 at 10:28 pm
I have about 45 min to complete a workout 4 days a week. I do lower body 2 days and upper 2 days.
For upper body I am currently doing
Seated cable row
Bench press
Standing cable fly
Barbell shrugs
Cable curls
Cable rope triceps extensions
Machine lateral raises
Machine seated military
My goal is to hit antagonistic push/pull muscle groups with the first 4 lifts and then more isolated single lifts toward the end of my routine.
Currently I have been doing cable flys standing with cables set at head height. I stand 4 ft or so in front of the cables, leaning forward at the waist slightly with a staggered stance. I bring the cables down and to center of lower chest with palms together arms extended and slight bend at elbows.
I feel I'm hitting lower and mid pec and anterior delt along with some bicep and of course core stabilization muscles.
Anyone have suggestions on modification to this move?
For upper body I am currently doing
Seated cable row
Bench press
Standing cable fly
Barbell shrugs
Cable curls
Cable rope triceps extensions
Machine lateral raises
Machine seated military
My goal is to hit antagonistic push/pull muscle groups with the first 4 lifts and then more isolated single lifts toward the end of my routine.
Currently I have been doing cable flys standing with cables set at head height. I stand 4 ft or so in front of the cables, leaning forward at the waist slightly with a staggered stance. I bring the cables down and to center of lower chest with palms together arms extended and slight bend at elbows.
I feel I'm hitting lower and mid pec and anterior delt along with some bicep and of course core stabilization muscles.
Anyone have suggestions on modification to this move?
1
Posted on 1/20/21 at 9:11 am to Bleeding purple
So you are doing 9 different lifts.
If I was limited to 9 different lifts, I would do the following:
Bench
Squat
Deadlift
Pullups
Shoulder press
Bent over/seated rows
Then I would probably use the other 3 exercises I have time for to rotate auxiliary lifts, i.e. bicep curls, tri extensions, leg extensions, hamstring curls, etc.
ETA: I know I didn't answer your question. Sorry about that. I was just giving my two cents.
ETA 2: I failed to realize the nine lifts you mentioned were all upper body. Ignore everything in this post except for this second edit
If I was limited to 9 different lifts, I would do the following:
Bench
Squat
Deadlift
Pullups
Shoulder press
Bent over/seated rows
Then I would probably use the other 3 exercises I have time for to rotate auxiliary lifts, i.e. bicep curls, tri extensions, leg extensions, hamstring curls, etc.
ETA: I know I didn't answer your question. Sorry about that. I was just giving my two cents.
ETA 2: I failed to realize the nine lifts you mentioned were all upper body. Ignore everything in this post except for this second edit
This post was edited on 1/20/21 at 9:14 am
Posted on 1/23/21 at 9:26 pm to Homey the Clown
Well, thanks
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