Chest · Mid chest · Cable
Cable Fly
The cable fly is a standing fly between two pulleys. The cables pull the arms open the whole time, so the chest stays under tension from the stretch to the squeeze, and moving the pulleys changes which part of the chest works hardest.
How to
Cable- 1 Pulleys at chest height, slight forward lean.
- 2 Bring the handles together in a wide arc.
- 3 Return slowly to the stretched position.
Tips
- Step forward until the plates lift at the start of the stretch.
- Think of bringing the elbows together, not the hands.
- Cross the hands slightly at the end for a stronger squeeze.
Common mistakes
- Bending and straightening the elbows on each rep.
- Letting the cables yank the arms back at the end of the rep.
- Using so much weight that the torso rocks.
Muscles worked
Main
- Chest (pectoralis major)
Also working
- Front delts
Breathing and bracing
Breathe out as the hands come together, breathe in as they open.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1–2 min rest
- Where it fits
- After the presses; change the pulley height between sessions for the upper or lower chest
Setup
- 1 Set both pulleys at about chest height with single handles.
- 2 Take a handle in each hand and step forward to the middle of the station.
- 3 Take a split stance and lean forward slightly.
- 4 Bend the elbows a little and keep that angle.
Technique in detail
- Bring the handles together in front of the chest in a wide arc.
- Think of moving the elbows toward each other.
- Pause briefly when the hands meet.
- Let the arms open slowly until the chest is stretched and the plates are still lifted.
- Keep the torso still; only the arms move.
In these plans
- PPL · 6 DAY · Push B
- BRO SPLIT · 5 DAY · Chest
Variations and alternatives
Questions
Which pulley height should I use?
Chest height for the whole chest, low pulleys with the hands rising for the upper chest, high pulleys with the hands lowering for the lower chest.
Why do I feel it in my shoulders?
Usually the arms open too far or the shoulders roll forward. Shorten the stretch and keep the chest up.
Can I do it one arm at a time?
Yes. The single-arm cable fly lets you cross past the middle of the body and brace with the free hand.
Log it in Volu(me)
Add Cable Fly to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.