Cable Chest Fly

Overview

An isolation movement using cables to keep constant tension throughout the entire arc of the fly. Excellent for maximising chest hypertrophy at both the stretch and contraction points.

Muscles Trained

Step-by-Step Instructions

1. 1

   Set cables at shoulder height on both sides of a cable machine.

2. 2

   Stand in the centre, stagger your stance for balance.

3. 3

   Grab the handles with a slight bend in the elbows.

4. 4

   With arms wide, bring hands together in front of your chest in a hugging arc.

5. 5

   Squeeze pecs hard at the peak contraction.

6. 6

   Slowly return under control — feel the full stretch.

Benefits

• ✓

  Constant tension through the full range — unlike dumbbells

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  Peak contraction and deep stretch in the same rep

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  Low joint stress — safe for high-rep work

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  Great for finishing the chest with a pump

Form Tips

• →

  Don't fully straighten arms — keep a soft elbow bend throughout

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  Adjust cable height: high cables hit lower chest, low cables hit upper chest