Cable Fly

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Anchor resistance bands to sturdy door frames or posts at shoulder height on both sides, using door anchors or wrapping around secure points

resistance bandsdoor anchorssturdy doorway or posts

💡 Pro tip: Step forward to create tension before starting the movement, and maintain that distance throughout all reps for consistent resistance

Gym Setup

Dual cable machine with pulleys set at shoulder height or slightly above, using D-handles or stirrup attachments on both sides

Safety: Start with light weight to master the movement pattern and avoid shoulder strain; keep a slight bend in elbows throughout to protect the joint

💪 Muscles Worked

Pectoralis Major (sternal head)Pectoralis Major (clavicular head)Anterior DeltoidBiceps Brachii (short head)Serratus Anterior

⭐ Why This Exercise?

Cable flys provide constant tension throughout the entire range of motion, making them superior for muscle hypertrophy compared to dumbbell variations. The exercise isolates the chest muscles with minimal tricep involvement, allowing for a deep stretch at the bottom and maximum contraction at the peak, which is ideal for building chest width and definition.

Make It Easier

Regressions for building up strength

1. Machine Chest Fly

pec deck machine

Provides a fixed movement path and back support, reducing stabilization demands and making it easier to focus on chest contraction

2. Single-Arm Cable Fly

cable machine + single handle

Reduces total load and allows you to focus on one side at a time with better control and mind-muscle connection

3. Resistance Band Fly (Seated)

resistance bands + bench or chair

Seated position provides stability and reduces core demands while still allowing the fly movement pattern with lighter resistance

Make It Harder

Progressions for advanced athletes

1. High-to-Low Cable Fly

cable machine + D-handles

Targets the lower chest more intensely by changing the angle of resistance and requiring greater control through a longer range of motion

2. Single-Arm Cable Fly with Rotation

cable machine + single handle

Adds rotational component and unilateral demand, increasing core stability requirements and chest activation

3. Cable Fly with Isometric Hold

cable machine + D-handles

Adding a 2-3 second hold at peak contraction dramatically increases time under tension and metabolic stress for hypertrophy

↕️ Similar Movements

Dumbbell Fly

Free-weight version with similar movement pattern but variable resistance curve and greater stabilization demands

Pec Deck Machine

Machine-based chest isolation with fixed path, offering similar muscle activation with more stability

Cable Crossover

Variation performed standing with cables crossing at midline, emphasizing inner chest and allowing different angle variations

Incline Cable Fly

Same movement on an incline bench to shift emphasis to upper chest fibers

Chest Press

Compound pressing movement that works chest with triceps, serving as the primary strength builder to complement fly isolation work

Form Checklist

✓Maintain a slight bend in elbows throughout the movement - never lock out or bend excessively

✓Lead with your elbows and think about hugging a large barrel as you bring the handles together

✓Keep your chest up and shoulders back, avoiding rounding forward at any point

✓Control the eccentric (opening) phase slowly, feeling a deep stretch across your chest

✓Bring handles together until they touch or slightly cross at chest level, squeezing your pecs hard at the top

Common Mistakes

•Using too much weight and turning the movement into a pressing motion by bending the elbows excessively
•Allowing shoulders to roll forward or shrug up, which shifts tension away from the chest
•Moving too quickly through the eccentric phase, missing out on the stretch and time under tension
•Overextending at the bottom position, placing excessive stress on the shoulder joint
•Standing too upright or leaning too far forward, compromising stability and proper muscle engagement

📈 When to Progress

Progress when you can complete 3-4 sets of 12-15 reps with controlled form, achieving a strong mind-muscle connection and chest pump, and can hold the peak contraction for 1-2 seconds on each rep without compensation