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Description: The high-to-low band fly trains the lower chest (costal division of the pec muscles). ► The Best Lower-Chest Workouts for the Gym & Home: bit.ly/3GTRrPG ► Alpha BRAIN Free Trial: bit.ly/3gVsTuY Step 1. Attach single-grip (“D”) handles to the top pulleys of two facing cable stations, or attach bands to two sturdy anchor points overhead. Stand between the cables/bands and slightly in front of them, with feet staggered to help you keep balance. Grasp the handles with your arms out and away from your sides. Bend your elbows to take pressure off the biceps. You should feel tension on the cables/bands and a stretch in your chest, but be sure your elbows don’t point upward and your shoulders aren’t bulging forward. Step 2. Drive your arms down toward your hips and slightly in front of your body, as if punching the floor. Don’t draw your hands across your body as you would in a sternal pec fly or dumbbell fly (don’t bring your hands together). Step 3. Allow your arms to go back in an arcing motion to the starting position, again being careful not to let them reach to where your shoulders roll forward. You should feel a stretch in your chest but not your delts. Since one of the costal pecs’ main functions is to draw the arms from wide out to down in front of the body (shoulder adduction), it makes sense to do a fly motion that goes from high to low. However, according to Paul Carter, a strength and hypertrophy coach (@coachpaulcarter on Instagram), most people do these incorrectly, pulling the cable handles or bands across the midpoint of their body. This is beyond the range of motion the costal pecs work in, and it transfers the tension to the sternal pec fibers. “The cue I give for execution is to punch the floor,” says Carter. “The plane you’re moving in has to run congruent to the orientation of the fibers, so the arms have to come pretty much straight down toward the floor.” Another mistake to avoid is starting the movement with your arms up too high, to the point where your shoulders roll forward. “People think more range of motion is better,” says Carter, so they let the weight on the cables pull their arms farther back than they should go, exceeding the pecs’ active range of motion. Not only does this do the opposite of what you want, reducing the tension on the pecs, it can be dangerous. Repeating this mistake can, over time, cause the humerus to poke forward in the glenohumeral (shoulder) joint, leading to a condition called anterior humeral glide, which damages the shoulder capsule. Basically, allowing your arm to go too far behind your body on any exercise will cause your arm bone to stab its way through the front of your shoulder. “You always want to keep the target muscle within the range that it can move the joint,” says Carter. In many cases, that could be a shorter range of motion than you expect. Carter’s cue is to think about driving your elbows back as your arms come up on the negative portion of the fly (when your chest gets stretched). When they’ve gone as far back as they can go without your shoulders tipping forward, the range of motion is complete. #chest #resistancband #getonnit ========================================­===== | Connect with Onnit | ► Facebook: bit.ly/38h9xdc ► Instagram: bit.ly/38gElef ► Twitter: bit.ly/2uRtpGg ► Pinterest: bit.ly/32G2Yjh Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.