Cable Chest Fly

oec:cable-chest-fly

A standing isolation exercise that uses dual cable pulleys to provide continuous tension across the chest through horizontal adduction.

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Also called: Cable Fly, Cable Crossover Fly, Standing Cable Fly, Fly With Cable, Cable Fly Middle Chest

How to do it

Set the cable pulleys to approximately chest height and attach a single D-handle to each side.
Grasp a handle in each hand, step forward into the center of the station into a staggered stance, and lean slightly forward at the torso.
Position your arms out to your sides with a slight, fixed bend in your elbows and your palms facing forward.

Bring both handles forward and inward along a wide arc until your hands meet in front of your chest.
Squeeze your chest muscles firmly at the peak contraction.
Reverse the movement under control, allowing your arms to open out wide until you feel a comfortable stretch across your pectorals.
Maintain the same slight bend in your elbows throughout the entire repetition.

Inhale as you open your arms and stretch the chest; exhale as you bring the handles together in front of you.

Turning the fly into a chest press by excessively bending and extending the elbows.: Maintain a fixed, slight bend in the elbows throughout the full range of motion.
Swinging the torso to build momentum.: Brace your core and keep your torso angle steady throughout the set.
Allowing the shoulders to shrug up toward the ears.: Keep your shoulder blades depressed and retracted at the start, only allowing natural protraction as your hands meet.

Do not overstretch the shoulder joint at the back of the movement; stop when your elbows align with your torso.

This record: CC-BY-SA-4.0.