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Cable Chest Fly

Equipment: Cable

Cable Chest Fly
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Biceps Brachii
  • Deltoid Lateral
  • Pectoralis Major Clavicular Head

The cable chest fly is an effective exercise to target the chest muscles. Here's how to do it:

  1. Set the pulleys on a cable machine to chest height and attach handles.
  2. Stand in the center with feet shoulder-width apart, holding a handle in each hand.
  3. Step forward slightly, keeping a slight bend in your elbows and your arms extended to the sides.
  4. Bring the handles together in front of your chest, squeezing your chest muscles.
  5. Slowly return to the starting position, keeping tension in your chest.
  6. Repeat for the desired number of repetitions.

Introduction

The Cable Chest Fly is a strength training exercise that targets the chest muscles (pec major and pec minor) primarily, with secondary involvement of the shoulder and arm muscles. This exercise effectively builds chest muscle mass and enhances definition, making it beneficial for individuals seeking to improve their upper body aesthetics. Its effectiveness lies in its ability to provide constant tension on the muscles throughout the entire range of motion, unlike dumbbell flyes which have a brief moment of rest at the top position. This continuous tension helps stimulate muscle growth and improves overall chest strength.

Muscles Worked

  • Primary: Chest (Pectoralis Major)
  • Secondary: Anterior Deltoid, Triceps (Synergists), Serratus Anterior (Stabilizers)

How to Do It (Step-by-Step)

  1. Sit on a cable fly machine with your back supported, grip the handles attached to the weights at shoulder height, and lean slightly forward.
  2. Push the handles apart while keeping your elbows slightly bent, drawing them together in front of your chest as you breathe out.
  3. Maintain a slight bend in your elbows throughout the movement, keep your wrists straight, and avoid swinging or jerking the weights.

Tip: Keep your core engaged to protect your lower back and maintain good posture throughout the exercise.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Boost your workouts with Auto Progression and stay on track with Rest Timer.

Form Tips

  • Maintain a wide and stable stance for balance, with your feet shoulder-width apart.
  • Sit on the edge of the bench, keeping your back straight and core engaged. Grasp the handles with an overhand grip, elbows slightly bent.
  • Keep your wrists straight throughout the movement, in line with your forearms, and avoid jerking or swinging the weights.

When to Use It

  • Rehabilitating chest muscles after injury or surgery
  • Building upper-body definition and strength for swimmers and triathletes
  • Balancing pecs development in bodybuilding splits focusing on upper body
  • Regularly track your cable chest fly progress with Workout History
Cable Chest Fly - Frequently Asked Questions
Optimize your cable chest fly training with these common questions and answers.

The primary muscle worked during a cable chest fly is the pectoralis major, particularly the lower and inner portion.

Cable machines offer constant tension throughout the entire range of motion, providing continuous resistance that can improve muscle activation and growth.

A common rep range is 10-12 reps per set, with 3-4 sets in total. Adjust this based on your fitness level and goals.

Start with a slight bend in your elbows, pull the handles towards each other while keeping your arms slightly above your chest, then slowly return to starting position.

Include cable chest fly in your upper body workout twice a week, allowing for at least one day of rest between sessions.

More cable exercises More chest exercises