Movement overview

Cable flyes on knees target the chest muscles, specifically the pectoralis major, while also engaging the shoulders and triceps. This exercise is performed using a cable machine with pulleys set at a high position. Kneeling provides stability and focuses the movement on the chest by minimizing leg involvement.

Step-by-step cues

1. Position the pulleys on a cable machine at a high setting.
2. Attach handles to the cables and kneel down in the center of the machine.
3. Hold a handle in each hand with your arms extended out to the sides, palms facing forward.
4. Keep your back straight and core engaged throughout the exercise.
5. Slowly bring your hands together in front of your chest in a wide arc, maintaining a slight bend in your elbows.
6. Pause briefly when your hands meet, squeezing your chest muscles.
7. Slowly return to the starting position, controlling the movement.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your knees are comfortably positioned on a mat to avoid discomfort.
• Focus on squeezing your chest muscles at the peak of the movement for maximum engagement.
• Maintain a slight bend in your elbows throughout to protect your joints.
• Keep your movements slow and controlled to maximize muscle tension and prevent injury.
• Engage your core to maintain balance and stability during the exercise.
• Avoid using momentum; let your chest muscles do the work.