This simple adjustment to the cable flyes will help you get a stronger stretch on the pecs at the bottom.
To do this one, you'll need a cable cross-over station and a flat bench.
Because of the direction of tension with cables, you generally don't get much of a stretch at the bottom. This simple hack will fix that.
As well, I find it easier on the shoulders than dumbbell flyes, so if you have an issue with those, you might be able to do these instead.
Use a light weight with this one...it's all about feel.
Start at the top, just like you normally would.
Come down into the normal bottom with your elbows bent about 90 degrees.
Now fully extend the elbows at the bottom, (it looks like a curl, but it's not for the biceps) and allow the biceps to relax. Let the handles pull your shoulders back and down.
Now "curl" the handles back up...this curling bit is where you'll actually feel more stretch in the chest.
Again, the purpose of this is NOT to curl or feel it in the biceps... it's to give your chest a bit more stretch at the bottom. This might take a little practice over a few reps to really nail the correct tension pattern.
Finish to the top, getting a strong contraction in the pecs.
This method is a nice finisher for the chest and it is generally easier on the shoulders than flyes because the angle of resistance at the shoulders is not as severe as with flyes.
To be clear, this exercise is not a big mass-builder...if you're interested in building a bigger chest, try 1 and 1/4 Rep Barbell Bench Press.
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