Alternating Cable Standing Chest Fly
Sculpt a defined chest! This cable fly variation isolates and strengthens your pectoral muscles for maximum growth and definition.
The Alternating Cable Standing Chest Fly is a compound exercise that mainly works the chest, with help from the back. You'll need: cable handle attachment or weight plates or cable machine.
Required Equipment
Alternating Cable Standing Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Boxer Muscle (serratus anterior)
Alternating Cable Standing Chest Fly Variations and Alternatives
How to do the Alternating Cable Standing Chest Fly
Setup:
Adjust the pulleys on the cable machine to shoulder height.
Stand in the center of the machine, facing away from the pulleys.
Positioning:
Grab the right cable handle with your right hand and the left cable handle with your left hand.
Step back slightly to create tension in the cables.
Position your feet shoulder-width apart and slightly bend your knees for balance.
Keep your core engaged and maintain a slight bend in your elbows.
Starting Position:
Stand upright with your arms extended out to the sides at shoulder height.
Your palms should be facing forward, and your elbows should be slightly bent.
Movement:
From the starting position, pull the right cable handle in front of your chest while simultaneously moving the left cable handle out to the side.
Focus on squeezing your chest muscles as you bring the right handle toward your left shoulder.
Hold for a moment at the peak of the movement.
Return to Starting Position:
Slowly reverse the movement to return to the starting position, allowing the left cable handle to come back to shoulder height.
Keep your movements controlled and steady.
Repetition:
Repeat the movement on the opposite side, pulling the left cable handle in front of your chest while the right returns to the starting position.
Perform 10-15 repetitions on each side, maintaining proper form throughout.
Tips:
Ensure that you are using a manageable weight to maintain control throughout the exercise.
Keep your shoulders down and relaxed to avoid tension in your neck.
Focus on smooth, controlled movements rather than rushing through the repetitions.
Breathing:
Inhale while returning to the starting position and exhale as you pull the cable across your body.
Alternating Cable Standing Chest Fly FAQs
What muscles does the Alternating Cable Standing Chest Fly work?
The Alternating Cable Standing Chest Fly mainly works the chest, with help from the back. The main muscles are the pectoralis major.
What equipment do you need for the Alternating Cable Standing Chest Fly?
Cable handle attachment or weight plates or cable machine.
Is the Alternating Cable Standing 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 Alternating Cable Standing Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Cable Standing Chest Fly variations and alternatives?
Similar exercises include the Alternating Band Low Chest Fly, Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Straight-Arm High-Chest Fly and Bodyweight Standing Straight-Arm Low Chest Fly.
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