1 / 4Cable Chest Fly
A standing fly between two cables. The cables keep tension on the chest from start to finish, which dumbbells cannot do at the top.
ChestShoulders
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Chest
- Also works
- Shoulders
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Set both pulleys at chest height and take a handle in each hand.
- 2Step forward with a slight bend in your elbows.
- 3Bring your hands together in front of your chest in a wide arc.
- 4Let them open slowly until you feel a stretch.
Common mistakes
- Leaning so far forward that it becomes a pushdown
- Bending the elbows and pressing the handles
- Letting the arms swing back too far behind the body
Tips
- Stand in the middle with one foot forward for balance
- Keep a soft bend in the elbows and bring the hands together in an arc
- Squeeze the chest for a second when the hands meet
Questions
Cable fly or dumbbell fly?
Cables keep the chest working all the way through; dumbbells give a bigger stretch. Both are good, many people use both.
Where should the pulleys be?
Around shoulder height for the middle chest. Lower or higher pulleys shift the work up or down the chest.
More Chest exercises
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