The cable fly keeps constant tension on the chest through the whole sweeping motion, including at the point where the arms come together and free weights would go slack. It is an excellent isolation move to finish a chest session.
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3
Sets
15
Reps
Cable
Equipment
5.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Chest
📋 How To Perform Cable Fly
1
Stand centered between two cable towers, handles at chest height, slight forward lean.
2
Arms slightly bent, start with hands wide apart.
3
Bring your hands together in front of your chest in a hugging motion.
4
Squeeze your chest hard at the center, then return slowly to the stretch.
5
Keep a slight, fixed bend in your elbows throughout — don't turn it into a press.
💡 Benefits of Cable Fly
Keeps constant tension on the chest through the entire range, including the squeezed position at the centre where dumbbell flyes lose resistance. It is a great way to build and shape the chest with relatively little joint stress.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with a controlled tempo and 45 to 60 seconds of rest. Keep a slight bend in the elbows, bring the hands together in a wide arc, pause for a moment at the centre, and return slowly to a comfortable stretch.
⚠️ Common Mistakes to Avoid
Turning it into a press by bending the elbows too much
Using a weight so heavy that the shoulders roll forward
Letting the arms travel too far behind the torso
✅ Pro Tips
Keep a soft bend in the elbows and think of hugging a tree
Squeeze the chest hard for a second at the centre
🛡️ Safety Notes
Overstretching behind the torso strains the front of the shoulder. Stop when you feel a comfortable chest stretch.
