Cable Fly | Exercise Guide
A cable fly is a strength training exercise that involves using a cable machine to target the muscles of the chest.
- Primary muscles worked: Lower Chest
- Secondary muscles worked: Front Shoulder, Lats
- Equipment: Far Pulley Towers, Single Grip Handles
- Calories Burned: 36 cal (10 minute)
Cable Fly Instructions
- Start by setting up a cable machine with the pulleys at shoulder height. (You can adjust the height of the pulleys depending on your height and the range of motion you want to work with.)
- Grab a handle in each hand.
- Exhale and bring your arms out to the side and then bring them together in front of your chest, as if you were hugging a tree.
- Inhale and raise your arms to the sides, returning to the start position. Make sure to keep your core engaged and your shoulders down and relaxed throughout the movement.
- Repeat for the desired number of repetitions.
Sets And Reps
- 3 sets of 20, 15, 10
Perform three sets of 20, 15, 10 reps. Use resistance bands for added intensity if possible. Rest 60 seconds between each set.
Cable Fly Benefits
Allow for a more natural range of motion than traditional bench press exercises. This can help to engage the chest muscles in a slightly different way, which can lead to better muscle development and strength gains.
Improve posture and shoulder stability. Because the cables provide constant tension throughout the range of motion, they can help to strengthen the stabilizing muscles around the shoulders and upper back, which can help to improve posture and prevent injury.
Cable Fly Variations
- Standing Cable Fly (Middle)
- Low Cable Fly (Low To High)
- High Cable Fly (High To Low)
- Incline Cable Fly
- Decline Cable Fly
- Single Arm Chest Fly
Cable Fly FAQs
Are cable flys good for chest?
Cable flys are a good exercise for targeting the chest muscles. Because they allow for a more natural range of motion than traditional bench press exercises, they can help to engage the chest muscles in a slightly different way and lead to better muscle development and strength gains.
Is cable fly push or pull?
A cable fly is a push exercise, as it involves pushing the handles together in front of the chest. Push exercises are those that involve pushing a weight away from the body, such as a chest press or a shoulder press. In contrast, pull exercises involve pulling a weight towards the body, such as a row or a pull-up.
What exercise can replace cable flys?
If you don’t have access to a cable machine or you want to try a different exercise to target the chest muscles, there are several alternatives to cable flys that you can try. Some examples include:
Dumbbell fly: instead of using a cable machine, you use a pair of dumbbells. To do this exercise, lie on a bench with a dumbbell in each hand. Bring your arms out to the side and then bring them together in front of your chest, as if you were hugging a tree. Slowly return to the starting position.
Chest press: This exercise involves using a barbell or a pair of dumbbells to target the chest muscles. To do this exercise, lie on a bench with a barbell or dumbbells in your hands. Bring your arms out to the side and then press the weight up towards the ceiling, keeping your elbows slightly bent. Slowly lower the weight back down to the starting position.
Push-ups: This classic bodyweight exercise is a great way to target the chest muscles without any equipment. To do a push-up, start in a plank position with your hands on the ground and your feet shoulder-width apart. Lower your body down towards the ground, keeping your core engaged and your elbows close to your sides. Push back up to the starting position.
Related Upper Body Exercises
Here are some other lower body exercises that will help you strengthen, sculpt and tone your thighs, hips, legs and glutes:
- Leg raises
- Flutter kicks
- Single leg lunge