Why it's on the list: Looking for a way to isolate the pecs after your presses? It's time to fly. And when it comes to fly variations, you can't beat cables. They allow for continuous tension throughout the exercise's full range of motion, which is why they're a no-brainer on the list of 10 Best Muscle-Building Isolation Exercises.
Cable cross-overs are most lifters' go-to, and with good reason, but also consider trying a lying version on an incline bench. They're more stable than a standing press, allowing you to push further into fatigue. And if you're training with a partner, like in the BodyFit program Duel: 6-Week Partner-Based Muscle-Building Program, you can do a few dropsets for some real masochistic, muscle-building fun!
Fly Variations for Chest Growth:
- Incline cable fly
- Cable cross-over
- Low-cable cross-over
- Single-arm cable cross-over
- Dumbbell fly (flat, incline, decline)
In your workout: Do your flyes after your presses, either as your first isolation move, or as the final exercise in your workout. There's no need to go heavy! Stick to higher-rep sets, like 10-12 reps or slightly higher.