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Chest
Cable Chest Fly
A cable fly targeting the pectoralis major through horizontal arm adduction, with a soft elbow bend held throughout.
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Target
Chest
Category
Upper body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
1. Set both pulleys near chest height and hold the handles in a staggered stance.
2. Brace your trunk and open your arms with a slight elbow bend, stopping before the shoulders are pulled into an excessive stretch.
3. Bring the handles together in front of your chest in an arc without turning the movement into a press.
4. Return slowly, keeping your torso still and your elbow angle consistent.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Set both pulleys near chest height and hold the handles in a staggered stance
- 2Brace your trunk and open your arms with a slight elbow bend, stopping before the shoulders are pulled into an excessive stretch
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.