Exercise guide · Chest
Cable Chest Fly
A standing cable fly with pulleys set at chest height. Constant tension lets you stretch and squeeze your chest through a controlled arc.
- Targets: Chest
- Equipment: Cable
- Type: Isolation
Step by step
How to do the Cable Chest Fly
- Set both pulleys to chest height and attach handles.
- Stand in a staggered stance between the stacks and grip the handles with arms extended out to your sides—cables under tension, elbows soft.
- Squeeze your hands together in a wide arc to chest center—keep a slight forward lean and ribs stacked.
- Open your arms back with control until you feel a chest stretch, stopping before the cables go slack.
- Repeat with smooth, controlled reps without body swing.
Form cues
- Soft elbows throughout
- Chest up, shoulders down
- Control the opening phase
- Squeeze hard at the center
Common mistakes
- Pulleys set too high or too low
- Locking arms straight
- Swinging the torso for momentum
- Rushing reps and losing tension
Muscles worked
Primary
Chest
Secondary
None significant
Safety: Step back from the cables before releasing the handles at the end of the set.
Alternatives
