How To: High Cable Chest FlyYouTube↗  IA↗(long shot)
Howto & Style  2.6M views 11.2K likes 555 dislikes   14 Aug 2010
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on guys?
¿Qué está pasando chicos?
I'm going to show you how to do a high cable chest fly
Te voy a mostrar cómo hacer una mosca de cofre de cable alto
First thing these one do is go to the cable machine and you want to bring the cables all the way up, okay?
Lo primero que debe hacer es ir a la máquina de cables y usted quiere subir los cables hasta el final, ¿de acuerdo?
Make sure to lock it in place
Asegúrate de bloquearlo en su lugar
and grab each handle
y agarrar cada mango
And what you want to do is you want to step forward I like to stagger my feet like this
Y lo que quieres hacer es dar un paso adelante. Me gusta tambalear mis pies así.
You're going to bend your front knee you keep your back leg extended.
Vas a doblar la rodilla delantera y mantienes la pierna trasera extendida.
Go on your tiptoe in the back then once your in this position
Vaya de puntillas en la parte posterior y luego una vez que esté en esta posición
You're going to arch your chest. I mean arch your back and stick your chest out like this
Vas a arquear tu pecho. Me refiero a arquear la espalda y sacar el pecho así
Now you want to make sure that is a slight bend in your elbows if you keep your hands closed or open
Ahora quiere asegurarse de que haya una pequeña curva en los codos si mantiene las manos cerradas o abiertas.
I like to do them both ways right now actually goes in my hands open like this
Me gusta hacer las dos cosas en este momento en realidad va en mis manos abiertas como esta
Now my palms are facing the mirror and what's going to happen
Ahora mis palmas están frente al espejo y lo que va a pasar.
is as I do the exercise. I go under my chest
Es como hago el ejercicio. Voy debajo de mi pecho
I'm going to focus on pushing my hands underneath my chest like this to get it to raise
Me centraré en empujar mis manos debajo de mi pecho de esta manera para que suba
And then bring my hands together
Y luego juntar mis manos
maintain a neutral spine keep your face parallel the mirror when you come back
mantenga una espina neutral mantenga su cara paralela al espejo cuando regrese
you see how I keep my hands low just below my chest
Ya ves cómo mantengo mis manos bajas justo debajo de mi pecho
my elbows are higher than my hands that's how you want to do this exercise.
mis codos son más altos que mis manos, así es como quieres hacer este ejercicio.
breathe out as you come in
exhala cuando entras
Maintain a neutral spine, back is arched front knee bent. Back leg straight on tiptoe. Keep a slight bend in your elbows
Mantener una columna neutra, la espalda arqueada se dobla la rodilla delantera. Pierna trasera recta de puntillas. Mantén una ligera curva en los codos.
Just like this
Como esta
do one more
haz uno mas
That's how you do a high cable chest fly
Así es como haces una mosca alta de cofre de cable.
For more information feel free to subscribe to my videos and as always more great stuff coming soon. Later guys
Para obtener más información, no dude en suscribirse a mis videos y, como siempre, más cosas geniales próximamente. Chicos mas tarde
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