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    (Best Chest) Chest Flies: Standing, Palms In, Pulley Cross #1522

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: (Best Chest) Chest Flies: Standing, Palms In, Pulley Cross #1522











    Primary Muscles:
    CHEST
    SHOULDER (ALL)
    SHOULDER-FRONT

    Technical Difficulty:
    1 ALARM FIRE: BASIC INTENSITY

    Equipment:
    PULLEY

    Training Benefit:
    STRENGTH


    Starting Position: Stand upright with proper posture. Adjust the Pulley to chest level (standing position). Hold a Handle in each hand with the palms facing inward with the arms extended in front of the chest (keep elbows slightly bent throughout the movement). Contract/brace the abdominals as if receiving a punch to the midsection and hold. Spread the Handles backward until level with the body. The mid palm should be in line with the nipples.

    Progress
    : Bring the arms forward and cross the Handles (the left in front of the right) as far as possible. Alternate, the right in front of the left. Return to the starting position and repeat.

    Tips
    : Shoulder Precautions. If shoulder problems/pain exist, do not let the elbows pass the level of the body.

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