Cable Chest Fly
- Pro
- Beginner
- Gym
The cable chest fly seats you between two pulleys and has you sweep the handles together in front of your chest with a slight bend in the elbows. It isolates the chest through a wide arc rather than a straight press. Beginners use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Chest
- Equipment
- Cable
- Logged as
- Weight and reps
How to
- Sit centered between the pulleys, handles in both hands.
- Start with arms wide, slight elbow bend.
- Bring your hands together in front of your chest.
- Open back up slowly, feeling the chest stretch.
Form cues
- Keep your chest lifted and shoulders back.
- Lead the movement with your palms, not fists.
- Exhale as your hands come together.
Common mistakes
- Elbows lock straight during the fly. Keep a slight bend in your elbows throughout.
- Shoulders round forward at the finish. Pull your shoulder blades down and back.
- Arms drop below chest height. Keep your hands level with your chest.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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