Hey everyone, I know the Bench press is the most popular chest exercise but during my training I have really loved doing cable Fly’s. Over the past couple years I’ve modified my routine into something that I feel exhausts the chest pretty quickly and gives me a serious pump. I thought I’d go ahead and share it with you.

 

Here is my "Triple Cable Fly" routine-

 

Step 1- You start off with a Low Cable Fly and do 12 reps

https://www.youtube.com/watch?v=M1N804yWA-8

 

Step 2- Immediately with no rest, raise the cables up and do a Middle Cable Fly and do 12 reps

https://www.youtube.com/watch?v=WEM9FCIPlxQ

 

Step 3- Immediately with no rest, raise the cables up and do a High Cable Fly and do 12 reps.

https://www.youtube.com/watch?v=Iwe6AmxVf7o

 

Step 4- rest for a minute, you have completed 1 set. Try and do 3 more!

 

 

The purpose of this routine is to exhaust your chest and pretty much do an “around the world” on your entire pectoral area. I’ve been doing this chest routine for a long time and have made some serious gains in my chest strength and growth. I also like to give credit to the High Cable Fly for the muscle growth in my anterior deltoid head. Even though it isn’t the primary muscle being worked out, I still feel the tension and pump during the positive and negative motion.

 

After I finish my Triple Cable Fly’s I’ll end the day with a normal chest press or a bunch of push-ups.

 

So you guys, if you’d like to try out a new chest routine, give my Triple Cable Flys a shot and let me know what you think!

 

#HTH

 

Thats really informative and well put, man!

Seems like a great chest routine to me. If you absolutely love flies and you dont want to finish the routine with a pressing exercise, you can try finishing it with bodyweight flys. You put 2 barbells or 2 dumbells on the floor, let them slide away from you slowly and then squeeze your chest and come back up. Real tough exercise and what a pump!

I was always under the impression that low cable flys will hit the anterior delts much more than the high cable version because they are kind of similar to a front shoulder raise. But I will certainly give that a try next time I do chest&shoulders!

Hey everyone, I know the Bench press is the most popular chest exercise but during my training I have really loved doing cable Fly’s. Over the past couple years I’ve modified my routine into something that I feel exhausts the chest pretty quickly and gives me a serious pump. I thought I’d go ahead and share it with you.

 

Here is my "Triple Cable Fly" routine-

 

Step 1- You start off with a Low Cable Fly and do 12 reps

https://www.youtube.com/watch?v=M1N804yWA-8

 

Step 2- Immediately with no rest, raise the cables up and do a Middle Cable Fly and do 12 reps

https://www.youtube.com/watch?v=WEM9FCIPlxQ

 

Step 3- Immediately with no rest, raise the cables up and do a High Cable Fly and do 12 reps.

https://www.youtube.com/watch?v=Iwe6AmxVf7o

 

Step 4- rest for a minute, you have completed 1 set. Try and do 3 more!

 

 

The purpose of this routine is to exhaust your chest and pretty much do an “around the world” on your entire pectoral area. I’ve been doing this chest routine for a long time and have made some serious gains in my chest strength and growth. I also like to give credit to the High Cable Fly for the muscle growth in my anterior deltoid head. Even though it isn’t the primary muscle being worked out, I still feel the tension and pump during the positive and negative motion.

 

After I finish my Triple Cable Fly’s I’ll end the day with a normal chest press or a bunch of push-ups.

 

So you guys, if you’d like to try out a new chest routine, give my Triple Cable Flys a shot and let me know what you think!

 

#HTH

 

Hey everyone, I know the Bench press is the most popular chest exercise but during my training I have really loved doing cable Fly’s. Over the past couple years I’ve modified my routine into something that I feel exhausts the chest pretty quickly and gives me a serious pump. I thought I’d go ahead and share it with you.

 

Here is my "Triple Cable Fly" routine-

 

Step 1- You start off with a Low Cable Fly and do 12 reps

https://www.youtube.com/watch?v=M1N804yWA-8

 

Step 2- Immediately with no rest, raise the cables up and do a Middle Cable Fly and do 12 reps

https://www.youtube.com/watch?v=WEM9FCIPlxQ

 

Step 3- Immediately with no rest, raise the cables up and do a High Cable Fly and do 12 reps.

https://www.youtube.com/watch?v=Iwe6AmxVf7o

 

Step 4- rest for a minute, you have completed 1 set. Try and do 3 more!

 

 

The purpose of this routine is to exhaust your chest and pretty much do an “around the world” on your entire pectoral area. I’ve been doing this chest routine for a long time and have made some serious gains in my chest strength and growth. I also like to give credit to the High Cable Fly for the muscle growth in my anterior deltoid head. Even though it isn’t the primary muscle being worked out, I still feel the tension and pump during the positive and negative motion.

 

After I finish my Triple Cable Fly’s I’ll end the day with a normal chest press or a bunch of push-ups.

 

So you guys, if you’d like to try out a new chest routine, give my Triple Cable Flys a shot and let me know what you think!

 

#HTH

 

deffo gunna add this to my chest session, sounds awesome to me.

This is what I do for chest exercises for the most part. I find it to be very effective. I also add close grip (shoulder width with palms facing you) pull downs on a lat machine, cable machine or chin up bar. Chest fly machines also work great for me. My co-workers keep asking me how much I bench press. I told them I just use the Hammer Strength machine and usually it's set from 80 to 90 lbs while doing incline press. They couldn't beleive that the weight is very light but my chest is nicely developed with shape. 

Hi Joey, I think that your workout looks great! I'm going to try it this week! Have you ever tried Scotts Chest Fly Lunge? If you want to try something new and intense, check it out here: Chest Fly Lunge He and I filmed this video a while back and I use it every so often and it is killer! Take care, Cliff

Hey everyone, I know the Bench press is the most popular chest exercise but during my training I have really loved doing cable Fly’s. Over the past couple years I’ve modified my routine into something that I feel exhausts the chest pretty quickly and gives me a serious pump. I thought I’d go ahead and share it with you.

 

Here is my "Triple Cable Fly" routine-

 

Step 1- You start off with a Low Cable Fly and do 12 reps

https://www.youtube.com/watch?v=M1N804yWA-8

 

Step 2- Immediately with no rest, raise the cables up and do a Middle Cable Fly and do 12 reps

https://www.youtube.com/watch?v=WEM9FCIPlxQ

 

Step 3- Immediately with no rest, raise the cables up and do a High Cable Fly and do 12 reps.

https://www.youtube.com/watch?v=Iwe6AmxVf7o

 

Step 4- rest for a minute, you have completed 1 set. Try and do 3 more!

 

 

The purpose of this routine is to exhaust your chest and pretty much do an “around the world” on your entire pectoral area. I’ve been doing this chest routine for a long time and have made some serious gains in my chest strength and growth. I also like to give credit to the High Cable Fly for the muscle growth in my anterior deltoid head. Even though it isn’t the primary muscle being worked out, I still feel the tension and pump during the positive and negative motion.

 

After I finish my Triple Cable Fly’s I’ll end the day with a normal chest press or a bunch of push-ups.

 

So you guys, if you’d like to try out a new chest routine, give my Triple Cable Flys a shot and let me know what you think!

 

#HTH

 

Hey everyone, I know the Bench press is the most popular chest exercise but during my training I have really loved doing cable Fly’s. Over the past couple years I’ve modified my routine into something that I feel exhausts the chest pretty quickly and gives me a serious pump. I thought I’d go ahead and share it with you.

 

Here is my "Triple Cable Fly" routine-

 

Step 1- You start off with a Low Cable Fly and do 12 reps

https://www.youtube.com/watch?v=M1N804yWA-8

 

Step 2- Immediately with no rest, raise the cables up and do a Middle Cable Fly and do 12 reps

https://www.youtube.com/watch?v=WEM9FCIPlxQ

 

Step 3- Immediately with no rest, raise the cables up and do a High Cable Fly and do 12 reps.

https://www.youtube.com/watch?v=Iwe6AmxVf7o

 

Step 4- rest for a minute, you have completed 1 set. Try and do 3 more!

 

 

The purpose of this routine is to exhaust your chest and pretty much do an “around the world” on your entire pectoral area. I’ve been doing this chest routine for a long time and have made some serious gains in my chest strength and growth. I also like to give credit to the High Cable Fly for the muscle growth in my anterior deltoid head. Even though it isn’t the primary muscle being worked out, I still feel the tension and pump during the positive and negative motion.

 

After I finish my Triple Cable Fly’s I’ll end the day with a normal chest press or a bunch of push-ups.

 

So you guys, if you’d like to try out a new chest routine, give my Triple Cable Flys a shot and let me know what you think!

 

#HTH

 

That's great to hear! I'm glad you like it, make sure to come back to this post and let me know how it went!

Added this into my session today and its gunna stay there!!!!! I can see why other guys in the gym use the cable machine for chest exercises now!!!!

Also added another one of Scott's suggestions....arms this time..zottman curl, certainly got pump in my arms today...BOOM!!!