Cable Chest Flys

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set two cable pulleys to about mid-chest height (or slightly above/below depending on the angle you want). Attach single handles and select a weight you can control without shoulder discomfort. Stand in the middle of the cable station with enough space to step forward into a stable split stance.

Starting Position

Grab the handles and step forward so there’s tension on the cables. Set your feet in a staggered stance for balance, knees soft. Bring your arms out to the sides with a slight bend in the elbows (fixed bend) and chest lifted. Retract and depress your shoulder blades (back and down) to keep shoulders stable. Your hands should be roughly in line with your chest, and your torso tall with core braced.

Execution

Exhale and bring the handles together in a wide arc, squeezing your chest as your hands meet in front of your sternum. Keep the elbow bend consistent and avoid turning it into a press. Pause briefly at peak contraction. Inhale and return slowly, allowing your arms to open until you feel a deep chest stretch while keeping your shoulders down and controlled. Repeat for the desired reps with smooth tempo and constant tension.

Tips on doing this exercise

Keep “shoulders down and back” the entire set to protect the joint and target the chest.

Think “hug the tree” to maintain the correct arc and constant tension.

Pause for 1 second at the squeeze and control the return for better chest activation.

Adjust pulley height to hit different fibers: high-to-low (upper chest emphasis), mid (overall), low-to-high (upper chest emphasis).

If you feel shoulder pinching, reduce range slightly and lighten the load while keeping scapular control.

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Common Mistakes

Letting shoulders roll forward or shrug up as you bring hands together

Bending and straightening the elbows (turning it into a triceps press)

Using too much weight and swinging through the movement

Bringing hands too high/low and losing the intended chest line

Overstretching and letting the shoulder joint take the load instead of the chest

Stepping too far forward/back and losing stable cable tension

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 10–15 reps (controlled tempo, full stretch)

Accessory/chest pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps (slightly heavier, still strict)
Rest 45–90 seconds between sets.

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