Cable Flys
Primary Muscle Group: Pectoral
Secondary Muscle Group: Shoulders, Triceps
Equipment Needed: Cable Machine
The Benefits of Cable Flys
The standing cable flys movement is a variation of the chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders.
The standing cable fly can be tough to overload as it requires a great deal of core stability, so it is probably best used as an accessory movement for those looking to increase their chest muscle mass.
This movement can be included into your chest workouts, push workouts, upper body workouts, or full body workouts.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Cable Flys
When you are performing the cable flys exercise, make sure you are fully warmed up by starting lighter and building the weight gradually. Because of the range of motion, you are pretty vulnerable to a pectoral tear if you try to jump into a heavy working set straight away.
How To Do Cable Flys
1. Set both pulleys directly at (or slightly above) shoulder height and select the desired weight.
2. Grasp both handles with a neutral grip and take a step forward to split the stance.
3. Press the handles to lockout while flexing the pecs and extending the elbows.
4. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
5. Return to the starting position by flexing your pecs and bringing the handles together at chest height.
6. Slowly lower back to the starting position and repeat for the desired number of repetitions.
For Perfect Technique
Imagine you’re trying to hug a tree while completing the exercise.
Don’t squeeze the handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
Avoid touching or banging the handles together at peak contraction to keep constant tension on the intended muscle groups.
Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
Variations
Once you have mastered the Cable Flys exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Pec Deck Machine
1. The pec dec is a great machine for isolating the chest. Before you start, adjust the seat height so that the bottom of the arm pads are about level with your chest when you're sitting on the machine.
2. Select the weight you want to use on the stack.
3. Sit on the machine, grasp the handles and/or place your forearms on the padding. Take the weight off the stack slightly. This is the starting position for the exercise.
4. Keeping your body fixed, slowly bring the forearm pads or handles together. Don't let them touch.
5. Squeeze the chest muscles for a count of 1-3, then slowly lower back to the starting position.
How To Do the Incline Dumbbell Press
1. Firstly, set the bench at a 45-degree angle.
2. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
3. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
4. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
5. Contract the chest and push the dumbbells back up to the starting position.