Cable Bent-Over Pec Fly
Aggressive chest isolation that targets the lower and mid-pecs. The bent-over angle provides a deep stretch and an intense contraction, delivering a high-volume pump and superior muscle definition.
The Cable Bent-Over Pec Fly mainly works the chest and shoulders. You'll need: cable machine.
Required Equipment
Cable Bent-Over Pec Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Lower Chest (pectoralis minor)
How to do the Cable Bent-Over Pec Fly
Setup
Attach handles to high cable pulleys on a dual cable machine.
Stand between the pulleys, facing forward, holding one handle in each hand.
Movement
Hinge at your hips, leaning your torso forward until it is nearly parallel with the floor.
Maintain a slight bend in your elbows and keep your core braced.
Initiate the movement by pulling your hands toward each other in a wide, sweeping arc.
Focus on driving the motion with your chest, aiming for a deep "stretch" at the start and a hard "squeeze" when your hands meet at the bottom.
Control the weight as you slowly return to the starting position.
Cable Bent-Over Pec Fly FAQs
What muscles does the Cable Bent-Over Pec Fly work?
The Cable Bent-Over Pec Fly mainly works the chest and shoulders. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Cable Bent-Over Pec Fly?
Cable machine.
What workout day should the Cable Bent-Over Pec Fly go on?
It belongs on push day in a push/pull/legs routine.
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