Chest fly · Coached in Recomp

Cable fly

The cable fly is a beginner chest fly exercise for your chest, using cable stack.

Main muscles
Chest
Also works
Shoulders
Equipment
Cable stack
Level
Beginner
Cable fly, starting position
Start
Cable fly, end position
Finish

Setup

Set both pulleys at shoulder height. Step forward with a handle in each hand.

How to do it

  1. With a slight bend in your elbows, bring your hands together in front of your chest.
  2. Squeeze.
  3. Open slowly to a stretch.

Coaching cues

  • Hug a big tree.
  • Elbow bend stays fixed.

Common mistakes

  • Turning it into a press.
  • Going too heavy.

Make it easier or harder

EasierPec deck

Alternatives to the cable fly

Low-to-high cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench Incline dumbbell press Dumbbells, Adjustable bench