Seated Cable Fly

oec:seated-cable-fly

An isolation exercise that uses dual cable pulleys and an upright bench to target the pectoralis major across a constant resistance curve.

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Also called: Seated Cable Chest Fly, Cable Seated Fly

How to do it

Position an upright bench centered between two cable columns.
Adjust both pulleys to roughly chest height when seated.
Attach single D-handles to each pulley.
Grasp each handle, sit firmly against the backrest with feet flat on the floor, and hold the handles out to your sides with a slight bend in your elbows.

Maintain a soft bend at the elbows and keep your chest lifted against the bench pad.
Bring your hands forward in a wide hugging arc until they meet directly in front of your chest.
Squeeze your chest muscles firmly at the peak contraction.
Slowly reverse the motion along the same wide arc until you feel a comfortable stretch in your pecs.

Exhale as you bring your hands together in front of your chest; inhale as you slowly return to the stretched position.

Pressing the weight instead of flying by excessively bending and extending the elbows.: Lock a slight bend into your elbows at the start and keep that angle unchanged throughout the rep.
Allowing the shoulders to shrug up or roll forward off the bench during the contraction.: Keep your shoulder blades retracted and depressed against the back pad throughout the set.
Overstretching past shoulder comfort at the back of the movement.: Stop the eccentric phase when your hands align roughly with your torso plane.

Do not let the weight stack pull your arms behind the plane of your shoulders abruptly.
Bring handles to your chest before sitting back or standing up when mounting and dismounting the weight.

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