The high chest fly using the cables is one of the most rewarding chest pumps to experience in the gym!
The Cables - High Chest Fly (Supported) does a great job at targeting mid-lower chest (pectoral major). With back support adding additional isolation to your chest, taking any momentum out of the exercise!
Video Demonstration:
Form:
Feet planted close together, slightly out in front of you.
Slight bend through the knees.
Shoulder blades squeezed, pressed against the back support.
With a slight bend through the elbows, fly downward at roughly a 45 degree angle from your torso, squeezing chest contraction in full flexion.
Repeat flying motion until failure of form or strength.
Tip:
Use a weight selection you can comfortably get 8-15 reps before failure!
