Cable Seated Chest Fly
Sculpt a defined chest with Cable Seated Chest Flys! Target your pecs with controlled movements for maximum muscle engagement.
The Cable Seated Chest Fly is a compound exercise that mainly works the chest, with help from the back and traps. You'll need: exercise bench or cable machine.
Required Equipment
Cable Seated Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)
Cable Seated Chest Fly Variations and Alternatives
How to do the Cable Seated Chest Fly
Setup:
Adjust the seat of the cable machine so that the pulleys are at shoulder height.
Sit on the seat with your back against the pad, ensuring your feet are flat on the ground.
Grab the handles attached to the pulleys with an overhand grip (palms facing forward).
Starting Position:
Lean back slightly while maintaining a straight posture.
Hold the handles in front of you, with your arms slightly bent at the elbows.
Position your arms out to the sides at shoulder level, feeling a stretch in your chest.
Execution:
Slowly bring the handles together in front of your chest, while keeping your elbows slightly bent.
Focus on squeezing your chest muscles as you bring your hands together.
Ensure you control the movement and do not let the weights pull your arms back too quickly.
Return:
Slowly return the handles to the starting position, controlling the movement to feel the stretch in your chest again.
Maintain tension in the cables throughout the motion.
Repetitions:
Perform 10-15 repetitions for each set, resting 30-60 seconds between sets.
Aim for 2-4 sets depending on your fitness level.
Tips:
Keep your core engaged throughout the exercise to maintain stability.
Avoid using excessive weight to ensure a proper range of motion.
Focus on form rather than speed; slow and controlled movements yield better results.
Cable Seated Chest Fly FAQs
What muscles does the Cable Seated Chest Fly work?
The Cable Seated Chest Fly mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Seated Chest Fly?
Exercise bench or cable machine.
Is the Cable Seated Chest Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Seated Chest Fly variations and alternatives?
Similar exercises include the Cable Alternative Fly, Cable Incline Alternative Fly, Cable Kneeling Single-Arm Fly and Cable Seated Chest Press.
Training calculators
Work out the numbers behind your training before your next session.