Cable Chest Flys
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Strength Training
Upper Body
Chest
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Cable Machine
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All Levels
Overview
The standing cable chest fly is an isolation movement that targets the pectoral muscles with constant tension throughout the range of motion. Using the cable machine allows for a smooth, controlled movement and more focused muscle engagement than free weights. This is an excellent accessory exercise to build chest definition, strength, and control.
Muscles Worked
PRIMARY:
Pectoralis major
SECONDARY:
Anterior deltoids
Biceps (as stabilizers)
Core (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Set both cable handles to shoulder or chest height on the machine.
Grab a handle in each hand and step forward into a staggered stance.
Keep a slight bend in your elbows and arms out to the sides, palms facing forward.
With control, bring the handles together in front of your chest in a wide arc.
Pause and squeeze your chest at the top.
Slowly return to the starting position, maintaining elbow angle throughout.
Repeat for desired reps while keeping core engaged and spine neutral.
Benefits
Isolates and strengthens the chest muscles with constant cable tension
Improves control, definition, and symmetry
Less stress on shoulder joints compared to heavy pressing
Great accessory for hypertrophy and mind-muscle connection
Adjustable angles for varied chest emphasis
COACHING CUES
Move in a hug-like motion, not a press
Keep elbows soft-don’t lock out
Squeeze your chest at the top and control the return
Brace your core and avoid leaning too far forward
Keep shoulders down and away from ears
Notes
Use this exercise in chest-focused workouts or as an accessory after pressing movements. Adjust cable height to target different portions of the pecs, and use a moderate load that allows for smooth, controlled reps.