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  • Cable Single Arm Decline Bench Chest Fly

    Bring a bench over to the cables, set the cable above shoulder height.
    Bring the handle to your chest and make sure you are in the center of the cable crossover.
    Press the weight forward. From there, your shoulders should horizontally abduct and adduct while your elbow stays in a fixed position.

  • Cable Single Arm Bench Chest Fly

    Bring a bench over to the cables, set the cable just below shoulder height.
    Bring the handle to your chest and make sure you are in the center of the cable crossover.
    Press the weight forward. From there, your shoulder should horizontally abduct and adduct while your elbow stays in a fixed position.

  • Cable Single Arm Incline Chest Fly

    Place the cable anchor at a lower level than your shoulders.
    Sit on the bench, leave your elbows mostly extended.
    Bring your arm across your chest and flex your pec.

  • Cable Single Arm Bench Press

    Use a handle attachment. Bring a bench over to the cables. The cable should be set to shoulder height.
    Bring the handle to your chest and make sure you are in the center of the cable crossover.
    From there, you should flex and extend at both the shoulder and elbow simultaneously.
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