Cable Chest Flye Deep Stretch - Hypertrophy Volume 4x12
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
245 KCAL |
|
Level
|
intermediate |
Equipment
|
Cable |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Set the cable crossover pulleys at chest height. Grasp the stirrup handles, step forward into a staggered stance for stability, and lean your torso slightly forward with a neutral spine. Keep a slight bend in your elbows and retract your scapulae.
- 2. Rhythmic Cadence: Abduct arms over 2 seconds to full stretch and adduct in 1 second with peak contraction.
- 3. 4x12 Volume Protocol: Maintain continuous tempo across all 12 reps for 4 total sets with 60-90 seconds inter-set rest.
- 4. Breathing & Joint Safety: Inhale deeply as the cables guide your arms back into full horizontal stretch; exhale purposefully as you squeeze your chest to bring the handles together. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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