Fitafter50
Search

Exercise Library / Cable Chest Fly

Cable Chest Fly

The cable chest fly opens and closes your arms against steady cable tension.

Strength Training

What this exercise does

The cable chest fly opens and closes your arms against steady cable tension. It isolates your chest muscles and keeps tension on them through the whole motion.

At a glance

Body part
Chest
Muscles worked
Chest
Experience
Intermediate

How to do it

  1. Set both pulleys at chest height. Stand in the middle holding a handle in each hand, one foot a step forward.
  2. Start with your arms out to the sides, elbows slightly bent.
  3. Bring your hands together in front of your chest, as if hugging a large barrel.
  4. Pause and squeeze for a moment.
  5. Open slowly until you feel a stretch across the chest. Do 10 to 12 reps.

Common mistakes

  • Straightening and bending the elbows, which turns it into a press.
  • Letting the weight stack crash down between reps.
  • Leaning forward.

Make it easier or harder

Make it easier

Use a lighter weight, or sit on a bench and lean back against it.

Make it harder

Slow the return to three seconds, or do one arm at a time.

Keep it safe

Keep the range of motion comfortable. If your shoulders pinch when your arms go back, stop a little earlier.

Back to all exercises