Cable Chest Fly
Sculpt a defined chest with Cable Chest Flys. Target and tone your pectoral muscles for a stronger, more sculpted upper body.
The Cable Chest Fly is a compound exercise that mainly works the chest, with help from the shoulders. You'll need: cable machine and cable handle attachment.
Required Equipment
Cable Chest Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid)
How to do the Cable Chest Fly
Set up the cable machine with the pulleys on a high position, slightly above your shoulders.
Select the desired weight on the stack and attach the handles to the pulleys.
Stand in the middle of the cable machine, with your feet shoulder-width apart, and pick up the handles using a neutral grip.
Lean slightly forward at the hips, maintaining a straight back.
With a slight bend in your elbows, extend your arms out to the sides in line with your shoulders, maintaining the bend throughout the movement – this is the starting position.
Slowly bring your hands together in front of your body, keeping the arms parallel to the floor. Your palms should face upwards as you bring the handles together.
Squeeze your chest muscles as you reach the peak of the movement, and then slowly reverse back to the starting position.
Repeat for the desired number of repetitions, maintaining control and good form throughout the exercise.
Make sure not to let the weight stack touch down between reps to keep constant tension on the chest muscles. Adjust the weight to maintain proper form and avoid using momentum to bring the handles together.
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Cable Chest Fly FAQs
What muscles does the Cable Chest Fly work?
The Cable Chest Fly mainly works the chest, with help from the shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Cable Chest Fly?
Cable machine and cable handle attachment.
Is the Cable 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 Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Chest Fly variations and alternatives?
Similar exercises include the Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly, Bodyweight Standing Straight-Arm High-Chest Fly and Bodyweight Standing Straight-Arm Chest Fly.
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