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All chest exercisesChest · Gym

Cable Chest Fly

Constant tension across the full range. Ideal for finishing the pecs.

BeginnerCable machine3 × 12–15
Cable Chest Fly demonstration thumbnail — Low Cable Chest Fly
ChestCable machine

Cable Chest Fly

Demo · Gerardi Performance

Verified Cable Chest Fly demonstration by Gerardi Performance. Click to play.

How to do the Cable Chest Fly

  1. 1Slight elbow bend, locked
  2. 2Cross wrists at the front
  3. 3Feel the stretch

Benefits of the Cable Chest Fly

  • Builds strength and size in the chest through a deep, loaded stretch
  • Constant tension through the full range — no easy point in the rep
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services