Chest · Cable

Cable Chest Fly

Beginner

Keep slight bend in arms. Squeeze at the center for maximum chest isolation.

Cable Chest Fly
1
Start Pose
Arms extended wide at cable height
Slight bend in elbows
One foot slightly forward for balance
2
Finish Pose
Sweep arms together in a hugging motion
Hands meet at chest level
Squeeze chest hard at center
Training Cues
✓Keep a constant slight bend in the elbow
✓Think of hugging a barrel — arc motion
✓Squeeze the chest hard at the finish
Watch For This
✕
Don't use a straight-arm motion
✕
Avoid using momentum to swing the cables
✕
Keep elbows soft throughout

💪 Primary Muscles

● PRIMARY
1/2
Pectoralis Major

Pectoralis Major

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Primary
Pectoralis Major
Secondary
Anterior Deltoid

Pro Tip

Constant tension is the advantage of cables. Slow down the eccentric phase for maximum stretch.

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