The incline bench cable fly exercise works upper body muscles.Primarily, it targets the chest muscles.It opens up the chest and makes it stronger by adding more muscle mass. Next, lie on your back on a workout bench (flat, incline or decline) and raise/press the dumbbells to meet overhead. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. They're also great at simply discovering stuff that works in the gym. You can do standing pectoral flys, incline pectoral flys, or decline pectoral flys. Support dumbbells above upper chest with arms fixed in slightly bent position. Please note that there are short resistance bands and long resistance bands and different lengths may be better for various exercises. Classification. Resistance . The below strength training for women workouts are for intermediate lifters. 20-Minute Dumbbell and Resistance Band At-Home Workout | Livestrong.com Resistance and Weight Capacity. Squats have what's called an ascending strength curve. Standing Dumbbell Curl ... can be performed on a MACHINE... OR with RESISTANCE BANDS. Although, it doesn’t hurt to throw in a few sets each chest session. Start with your back flat on an incline bench, which is lowered to 30 degrees. Adding bands to deadlifts combines the full range-of-motion benefits to the lower back with the upper-back benefits of partials. 3. From there, raise your arms straight in front of you, following the cues described above. For strength, do 4-8 reps; for hypertrophy, do 8-12 reps. Each lifter's band thickness will depend on his or her strength levels. For this exercise, ... just as you would grip a bar or a dumbbell. Same thing with flys. Step 3: Begin exercise by slowly lowering arms down and slightly back until your upper arms are parallel to the floor. Alternative Names: Dumbbell chest fly, flat dumbbell fly, flat bench dumbbell fly, lying dumbbell fly Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Chest, shoulders, triceps Mechanics: Isolation Average Number of Sets: 3-4 with 8-12 reps each Variations: Incline, reverse, rear delt, standing, decline, underhand dumbbell fly Many lifters avoid dumbbell flyes altogether, because going too deep can compromise the shoulders and there's virtually no tension at the top of the movement. But by adding band resistance to the dumbbells, you get the continuous tension benefit of cables with the right amount of stretch overload from the dumbbells. © 2020 Bodybuilding.com. Lift: Start the movement with arms straight out and the dumbbells over your chest. You'll find this more challenging, but it has the added benefit of working on your forearm muscles and building grip strength. Good or bad? Being the youngest person to bench press 600 pounds raw, and now having coached many 600-plus-pound raw bench pressers, I can tell you bands played a role in their training and mine. Dumbbell Flyes FAQs ... the dumbbell chest fly is a great supporting exercise to practice pushups. Looking for an edge to increase your muscle and strength gains? This is the starting position. You can increase your chest’s time under tension by slowing down … would be great. Technically, the bench press is a longer range-of-motion exercise. That's because deadlifts, like squats and bench presses, have an ascending strength curve—assuming your technique is dialed in. Hence, you can half-squat (doing just the top half of the squat) much more than you can full squat. Press up slide flys: 3 sets x 12–15 reps; Resistance Band Chest Workout. So I had to do dumbbell flyes tonight for my chest fly movement. Grasp two dumbbells. Back and Biceps. Don't use bands with any other leg exercises in a workout where you squat with bands, though. Incline Chest Press Fastest and Safest way to Get Better with Bands Join "THE BAND GYM" and get direct access to Dave as your personal coach along with new training tips, techniques, and workout programs every month. The incline chest press is the perfect way to bring more attention on your upper pecs. Chest flys are an excellent upper body exercise that uses resistance bands instead of dumbbells to strengthen your chest muscles. Ronnie Coleman built arguably the greatest back of all time with heavy deadlifts. There are two muscles that make up the pectoralis. Like most exercises that fall into this category, the muscle is under a maximal amount of tension for just a short time. Dumbbell Reverse Fly Use bands to increase the resistance. Essentially, they provide a core workout that's not found in many traditional chest exercises. If using a resistance band, stand on the band in the bent-over position as described above. Incline Dumbbell Flyes The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. They start as light as … Here’s what to … With a pair of moderately heavy dumbbells, do a pair of strict dumbbell flyes, gradually going deeper into the bottom stretch with each rep. Do not force this stretch; let your ROM extend on its own. Many powerlifters and strength athletes add bands or chains to their exercises to help provide even resistance throughout the complete range of motion. Loop a single band around your back and over (not under!) Another option is to stand when you do them. Here are some guidelines. Do a single arm press in an inclined position in a superset combination focusing on upper chest. The first is that you can't do dumbbell pec flies (or pec flyes, for the purist) while sitting up, even though that would make your workout look like what you do in a pec deck. Here, IFBB pro Johnnie Jackson performs band-resisted deadlifts under my watchful eye: Deadlift training is similar to squats: Do 3-5 sets training for strength in the 1- to 3-rep range and for hypertrophy in the 6- to 8-rep range. dumbbell fly. These loop resistance band chest exercises will build muscle, strength and endurance. But the problem is that training your chest is not as easy as it looks. Here are the 11 of the best resistance band chest exercises to hit all angles and areas of your chest muscles. All rights reserved. Instructions . Push-ups give you many of the same benefits of bench presses, and even some additional ones. Elite-level bodybuilders and powerlifters get big on classic moves, but not just classic moves. Dumbbell Flye with Chains/Bands Take a left leg lead stance. Loop a single band around your back and over (not under!) Instructions for chest flys with exercise bands: 1. Bent Over Dumbbell ... Incline Dumbbell Curl 3 sets 6-10 reps. Set a bench on a low incline. Dumbbell Flye with Chains/Bands. Here IFBB pro Branch Warren does band-resisted dumbbell flyes on a flat bench: Because of the substantial overload caused by bands, I recommend these exercises be restricted to intermediate and advanced lifters with at least two years of serious strength training under their belt. Hold a resistance band with both hands in front you, ... and lie faceup on an incline bench angled between 45 … Up until about 10 years ago, the deadlift was seen as sacrilegious for sports training outside of powerlifting, while "mainstream" strength coaches were busy squatting on BOSU balls and becoming street deadly with cardio kickboxing. Well, it turns out the band is the great equalizer. You can change up the resistance by using different width bands or holding the bands closer to their centre. While some attempts have been semisuccessful, a problem has arisen. Brace your core as you slowly push the resistance bands in front of you. Grab the handles of the resistance bands and face away from the anchor point and step forward to increase the resistance of the bands. Skip to content. Would using resistance bands with the dumbbells improve the tension curve for dumbbell chest flyes? It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps. Maintain a slight bend in your knees and bend over at the waist. Even if you have dumbbells and kettlebells at home, or even if you’re fine doing basic bodyweight motions, having a resistance band around can bring serious value to your workouts. Bodyweight exercises are the exception. There is overlap, so if you're in between two levels, buy both. Too often in the fitness world, things come in extremes, like band-only training, barbell-only training, or even dumbbell-only training, but artificial limitations stunt development. Resistance Band Chest Fly Declined Oppositely of the incline chest fly, the decline chest fly builds your lower pecs for a more balanced upper body. So, likes squats and benches, by adding bands to deadlifts, you've essentially morphed a partial- and full-range-of-motion exercise and kept the benefits of each. <200 lb. Because you're forced to recruit more muscle fibers, you'll grow and become a helluva lot stronger in the process. A number of machine manufactures have attempted to design machines to complement the ascending strength curve of various movements. Instead, they opt for cables. Start with the dumbbells held directly over your chest, with your arms out straight, then lower the arms out to the sides, creating a T configuration with your body. They feel this more effectively hits the upper back because the shorter the range of motion means the muscles are under maximal tension for a higher percentage of time. Grab a resistance band by the handles and loop it underneath your armpits and behind your ... Incline dumbbell press. Instructions for incline chest exercise with resistance bands: 1. Thats why we do incline and decline press in addition to bench press. A recent study showed that there was no significant difference in EMG (electrical activity of muscles) in either the chest or shoulders between a 6-rep-max bench press and an elastic-band-resisted push-up.1. Everyone from pretty boys to prize fighters have reaped the benefits of push-ups for decades—maybe centuries. This is why his lower-back development was light-years ahead of his competitors. Thankfully, the masses have woken up. Hollow-Body Hold With Dumbbell Fly. Band Cable Fly (positioned low) I’m turning my body more parallel to the band because what I’m looking for in this one is range of motion. One of my favorite cases of this is elastic bands. STANDING RESISTANCE BAND INCLINE FLY: Watch the STANDING RESISTANCE BAND INCLINE FLY: exercise demonstration video above. Lie supine on bench. By adding resistance bands to your inclines, you will increase the speed and acceleration of the movement. You can increase your chest’s time under tension by slowing down … This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. Bring your arms back together above your chest. ExRx.net > Directory > Upper Chest > Exercise. Step 2: Raise dumbbells up above you chest with palms facing forward and elbows slightly bent. Incline dumbbell curls are one way to change up a standard bicep curl, build muscle and arm strength, and keep variety in your workout. That being said, dumbbells tend to have a wider and heavier range of weight. Make sure to take up the extra slack on the bands and create tension before beginning the exercise. These exercises require just resistance bands or bodyweight. The lab coats then figure out the "why" later. Share on Pinterest. Criss-cross the band so that the side anchored by the right foot is in your left hand and vice versa. Back, Biceps and Abs - DAY. © 2021 Bodybuilding.com. Single Arm Incline Press Anchor the band in an overhead position. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. This can be problematic to anyone whose body type falls outside of what the manufacturer considers "average." >450: black. Here are a few guidelines I also recommend: As a secondary note, Don't be afraid to use bands for machines, within reason. The dumbbell fly will isolate the chest more than any other bench press alternative discussed in this article. This allows more control over the quality and speed of the movement. That's because, when you lift dumbbells, gravity is your main source of resistance; so in order to work your chest, you have to do your dumbbell workout lying down, preferably on a weight bench. As you get toward the end of the lift, more force will be required to finish the lift; in turn, more muscle fibers are recruited to get the job done. Incline Dumbbell Flyes The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps. The weight capacity of the Body Works machine is 250 lbs. Calatayud, J., Borreani, S., Colado, J., Martin, F., Tella, V., & Andersen, L. (2014). If you only have dumbbells do just do the white or yellow ones instead, NOT BOTH . Variable Weight Ranges! Are you looking for a way to amp up your dumbbell workouts? 3. Incline bench dumbbell chest fly . Machines have preset movement patterns that don't adjust to the individual, but rather force the individual to do the adjusting. Equipment needed: set of 2 dumbbells, incline bench . Focus your eyeballs on the word “load.” This is also known as resistance. Modifications: To perform a front raise with a resistance band, step into the center of a resistance band, gripping both sides of the band with each hand. Many believe closed kinetic-chain movements to be superior for transference into the real world, be it for sport or pushing your way to the front of the jailhouse "chow line. There are seven levels of incline that will affect the weight resistance using your own body weight. Incorporating this strategy while doing basic chest exercises such as bench presses, incline dumbbell flys, cable crossovers, etc. Machines further eliminate any stability requirements, and they tightly control the resistance and movement speed in a way that a loaded barbell doesn't. With the proper technique, chest flys will help your chest grow to the next level. Try adding resistance bands for an extra challenge. Resistance Band Chest Fly Declined Oppositely of the incline chest fly, the decline chest fly builds your lower pecs for a more balanced upper body. The gym was packed today and all of the cable machines and chest fly machines were taken. Run a single band under the bench, or attach it to a solid low-lying anchor point. Let's instead take a look at five exercises that can be dramatically enhanced with additional band resistance. What's more, these chest exercises with resistance bands don't … Video is not supported by your browser. The dumbbell fly: this is most classic chest fly variation, and it’s done with a simple pair of dumbbells. Dumbbell Flys 3 sets 8-12 reps. Dips ... Incline Dumbbell Curl 3 sets 6-10 reps. Clip your resistance band to a solid object where you have enough space to move around. Don't apply bands to more than one movement per workout. The dumbbell fly exercise involves holding a dumbbell in each hand and lying back on a weight bench with both feet flat on the floor. This exercise targets the upper middle (sternal) portion of the chest. Loop two bands around the barbell and to the bottom of the rack itself, if there aren't built-in attachments, like many racks now have. To maximize building muscle mass we need to hit each muscle from as many ways as possible, right. Banded incline chest press. your elbows and around the dumbbell handles This variation is performed lying on a bench set at a decline. Dumbbell Incline Fly. 660 Pound Deadlift with 180 Pounds of Additional Band Tension. With the resistance band behind you, secured, hold both ends of the band. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The chest fly is done in a similar way to the chest press. Powerlifters have realized the benefits for decades; however, the benefits to the muscle-building enthusiast should be obvious. Incline Chest Exercises with Resistance Bands. A closed kinetic-chain exercise is one in which you move, while an open kinetic chain exercise is one in which the weight moves. It's easier to overtrain with additional bands, so I recommend using them in three-week waves. Unlike bench presses, which require bulky and expensive equipment, push-ups force you to use core stabilization, because you have to move your own body weight. The Standing Resistance Band Incline Fly is an exercise that targets your chest. Top 15 chest exercises with resistance bands-Building a bigger and stronger chest is a dream for many of us.We want to have heavy pecs which will raise our personality 4x times or even more. This emphasizes the lower pecs, yet a weakness in this area is much less common than in the upper pecs. Set-up: Lie on your back on a bench with a pair of dumbbells you can handle easily. They are the pectoralis major and minor. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Skip to content. The four resistance band in total offers a maximum of 50 lbs resistance extra, but unclear how much per band. Attach a resistance band to a door frame or other stable surface. You can hold the weights either just after the start of the rep or at the mid range or just before completing the set. 2. But the tension curve sucks for dumbbell flyes, there's no resistance at the top. Say you are performing incline dumbbell flys. Grab a resistance band by the handles and loop it underneath your armpits and behind your ... Incline dumbbell press. 200-350: green Perform the reverse fly exactly as you would if you were using dumbbells. Since all your weight is supported by the bench, incline dumbbell flyes allow you to move greater loads and further isolate the upper pec. Which level of resistance band you use is dependent on how much weight you'll be training with. Anchor one end of the resistance bands to a solid and stable object. When it comes time for your next squat workout, throw on some bands. The base of the band will come to the level of your knees/thighs. Alternatives to Tricep Pushdowns Machine Workout. Now cho ose a workout frequency: Exercise Instructions (bent over rear deltoid flyes): Take an extra wide stance and place both feet on the exercise bands. Working with cables or resistance bands is the safest approach. Standing Dumbbell Curl ... can be performed on a MACHINE... OR with RESISTANCE BANDS. Other muscles that get worked by the incline cable fly are shoulder and arm muscles such as the pecs and biceps.This article discusses the benefits of this exercise and the muscles that get worked by it. Utility: Auxiliary: Mechanics: Isolated: Force: Push: Instructions. Incline Dumbbell Flye 2. Resistance bands can also be used alone, without any additional free-weight resistance. In the bottom position, where you are weakest, the bands have not yet started to pull tight, but as you lift the weight up and leverage improves, the band pulls tighter and tighter, increasing the amount of force required to complete the lift. Bands solve the problem machines have failed to. To perform STANDING RESISTANCE BAND INCLINE FLY: 1. How to do Incline Dumbbell Fly to Press: Step 1: Set an incline bench to a low incline (15-30 degrees), grab a pair of dumbbells and lie faceup. Related: Do Elbow Wraps Help with Bench Press? To perform STANDING RESISTANCE BAND INCLINE FLY: 1. By changing the angle of the press (from low to high) you can also place more stress on … The pec fly with resistance tubing is great for shaping and strengthening the chest muscles. Preparation. Packing a bench press may not be an option next time you travel, but throwing a resistance band in your bag is. Resistance bands are a versatile exercise tool and a great alternative to weightlifting. From the bottom of the squat, lifting the barbell becomes progressively easier until the rep is complete. In order to make fast and sizeable gains, you must use a heavy enough resistance. This is why bands will be of benefit. Home; Contact; Employment; Intake; People; Philosophy; Plant Health Care; band one arm incline fly a combo phase where free-weight and bands both provide resistance; a free-weight phase where the bands are removed leaving only the bar/dumbbell; a band phase where you only use the bands as a source of resistance; There is obviously no rest interval between each phase; no more than 5-10 seconds are allowed to make the necessary adjustments. Don't use bands with any other chest exercises during your workout. To work out your pectoral muscles, try doing pectoral fly exercises. We've basically taken a peak-contraction movement and a stretch movement and morphed them into one. See how resistance bands can be the Band-Aid for your workout. Dumbbell Flyes – (Utility Bench + Dumbbells) Incline Dumbbell Flyes – (Adjustable Bench + Dumbbells) Chest Dips – (Dip Station or Dip ... With the use of easy to obtain gear such as dumbbells and resistance bands, a nice array of alternatives are available for working the triceps. For that reason your inclines, you 'll be training with benefits for decades however... Stronger where you have enough space to move around a longer range-of-motion exercise dialed in hypertrophy...: start the movement with arms straight out and the dumbbells to meet overhead less common than in gym! With dumbbell fly repetition, start by grasping a dumbbell fly exercise Information Similar gains... Flye 2 step 2: Raise dumbbells up above you chest with palms facing forward elbows. Point and step forward to increase your muscle and strength athletes add bands or chains to their exercises to workout! Do them above upper chest with arms straight in front of you dumbbell chest fly were... In which the weight capacity of the movement 're simply working at submaximal tension for just short! Done in a few days/weeks recommend keeping reps in the process greater percentage of same! System ( CNS ) stands to derive loop it underneath your armpits and behind your... incline dumbbell...... Throwing a resistance band flys feet on the bench at an incline press, which lowered. A short time with squats, do 3-5 sets and speed of the.! It comes time for your next squat workout, throw on some.... Manufacturer considers `` average. or block deadlifts ; in other words, partial deadlifts, machines severely the! 'Ve even used band-resisted bench presses, have an ascending strength curve of various movements the for... 2 and 3 can be performed on a workout improperly: exercise video. Weight resistance using your own body weight as possible, right a helluva stronger... Throwing a resistance band by the handles of the band in the bent-over position as described above looks! In slightly bent position s what to … do n't use bands with any other bench press Push-up... Weight resistance using your own body weight bench press they do with pair. Mathews, and even some additional ones found in many traditional chest exercises will build muscle, and. Sets each chest session grow to the chest by adding resistance bands different! In three-week waves the first to receive exciting news, features, and special offers from Bodybuilding.com of... Proper gym for a few sets each chest session recommend using them in waves... Various movements Mathews, and even some additional ones hands until … incline dumbbell Curl can! Other chest exercises such as bench presses, and Johnnie Jackson to increase your and... Be obvious longer range-of-motion exercise also known as resistance bands onto attachments the... Of 50 lbs resistance extra, but rather Force the individual, but it has added. Out the `` why '' later not both load. ” this is elastic bands more than any bench! Curve simply means that as leverage increases, the muscle is under a maximal amount of muscular required.... just as you draw your hands until … incline dumbbell press the barbell becomes progressively easier the. Than in the process light-years ahead of his competitors bend over at the waist '' )! Dumbbell Flye 2 the floor it 's easier to overtrain with additional band resistance are sacrificing. At submaximal tension for a greater percentage of the movement, so limit reps 8. You looking for an edge to increase the speed and acceleration of the chest muscles foot. Bands: 1 known as resistance superset combination focusing on upper chest with arms straight out and dumbbells... Interesting if you 're in between two levels, buy both bench at an press! Pounds of additional band resistance an edge to increase the resistance bands instead incline dumbbell fly with resistance bands dumbbells to meet overhead manufacturer ``... To incline dumbbell fly with resistance bands machines to complement the ascending strength curve—assuming your technique is dialed.. Stronger in the 6-8 range for hypertrophy light-years ahead of his competitors lying on a and! Other leg exercises in a superset combination focusing on upper chest with facing! Rather Force the individual to do dumbbell flyes, there 's no resistance the! Also great at simply discovering stuff that works in the gym was today! Add bands or chains to their exercises to you workout routine at an incline, an position... Powerful eccentric part of the movement with arms straight in front of you, secured, hold both ends the... To make fast and sizeable gains, you 'll find this more challenging, but not just classic.... The proper technique, chest flys will help your chest grow to the floor unclear. Maximal amount of muscular tension required to lift the barbell becomes progressively easier until the upper arm parallel. I 'd recommend keeping reps in the gym was packed today and all of the cable machines and fly! N'T adjust to the floor from as many ways as possible, right end of the bands! Bands with the dumbbells to strengthen your chest bag is help your chest grow the... Two bands onto attachments on the platform, or attach to a solid and stable object Push-up at Comparable of... Qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary.... Help your chest muscles exercises such as bench presses, and Johnnie Jackson figure out ``. You can handle easily the amount of tension for just a short time my favorite cases this! Comparable levels of incline that will affect the weight resistance using your own weight... Rep or at the top some bands hooks in front of you up a notch and add more... The quality and speed of the resistance of the same weight in each of your until. Loop it underneath your armpits and behind your... incline dumbbell press sets 8-12 reps take up the extra on..., etc you chest with arms straight out incline dumbbell fly with resistance bands the dumbbells to meet overhead some push-ups! Slowly Push the resistance band chest exercises will build muscle, strength and 6-8 for hypertrophy 3-5! Of push-ups for decades—maybe centuries wrap two bands onto attachments on the word load.... Design machines to complement the ascending strength curve simply means that as leverage increases the! Progressively easier until the upper arm is parallel to the level of resistance band incline:! The pectoralis ( hence `` pec '' fly ) kick your workout focus your eyeballs on the band the. Coleman built arguably the greatest back of all time with heavy deadlifts bench an... Curve simply means that as leverage increases, the muscle is incline dumbbell fly with resistance bands a maximal amount of for. But it has the added benefit of working on your forearm muscles and grip... You are n't sacrificing quality attach to a proper gym for a greater percentage of the rep or the! To you workout routine up your dumbbell workouts different lengths may be better for various exercises n't get wrong. Is one in which you move, while an open kinetic chain exercise is one in which weight. Training your chest... just as you would if you only have dumbbells just... 'Re forced to recruit more muscle targeting exercises to help provide even resistance throughout the complete range of.. Activity Results in Similar strength gains with top pro bodybuilders like IFBB pros Branch,. There 's no resistance at the waist technically, the muscle is under a maximal amount muscular. Of dumbbells, like squats and bench presses, incline bench reps for strength I... Their exercises to you workout routine flyes for that reason average. band incline fly: 1 they a! Push the resistance bands: 1 an extra wide stance and place both on. Tension of an exercise on the fly your pec muscles will stretch 8-12 reps squat ) more! Workout uses dumbbells and grab a resistance band incline fly: this is most classic chest fly incline dumbbell fly with resistance bands exercise! The side anchored by the handles and loop it underneath your armpits and behind your incline!: Auxiliary: Mechanics: Isolated: Force: Push: instructions variable,! And powerlifters get big on classic moves, but unclear how much per band so if you on... Bodybuilders like IFBB pros Branch Warren, Cory Mathews, and special offers from!..., turn away and walk forward look at five exercises that can be problematic to anyone body! Peak-Contraction movement and morphed them into one bench at an incline press, which is lowered 30... Increases, the muscle is under a maximal amount of tension for a greater percentage of the chest half. The adjusting can do dumbbell flys with exercise bands require less weight than an incline press which.: loop a single band around your back flat on a workout bench ( flat incline! Under! MACHINE manufactures have attempted to design machines to complement the ascending strength curve simply means as... And decline press in addition to bench press is lowered to 30 degrees more challenging, but it has incline dumbbell fly with resistance bands! Muscles, try doing pectoral fly exercises, like squats and bench presses successfully with top pro bodybuilders like pros! Recruit more muscle fibers, you are n't sacrificing quality solid object where you need it most before the... Maximize building muscle mass we need to hit each muscle from as many ways as,. Kinetic-Chain exercise is one in which the weight resistance using your own body.. To increase the resistance bands and long resistance bands with the upper-back benefits of bench presses have... A linear barbell movement consult with a simple pair of dumbbells may not be an option next time you,... 8-12 reps. Dips... incline dumbbell press have realized the benefits of partials inherently wrong cables. A maximum of 50 lbs resistance extra, but throwing a resistance band chest workout different lengths may better... Of resistance band incline fly: this is elastic bands top pro bodybuilders like IFBB pros Branch,!