Cable Chest Fly

Purpose. Isolate the pectorals with constant tension and a long range.

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How it fits the system. A beginner-level horizontal adduction entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.

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Primary muscles

Pectoralis Major

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Secondary muscles

Anterior Deltoid, Biceps Brachii

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Movement pattern

Horizontal Adduction

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Equipment

Cable Machine, Resistance Band

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Difficulty

Beginner

1. Set both cables at or slightly above shoulder height.
2. Take a handle in each hand and step forward into a split stance.
3. Set a soft bend in the elbows and hold it throughout.
4. Bring the hands together in front of the chest in a wide arc.
5. Squeeze the chest for a moment at the end of the range.
6. Return under control until a stretch is felt across the chest.

• Keep the elbow angle fixed, this is not a press.
• Lead with the elbows, not the hands.
• Control the stretch, do not let the arms snap back.

• Turning it into a press by bending and straightening the elbows.
• Using so much load that the shoulders roll forward.
• Shortening the range at the stretched end.