Fly (Cable)

Chest isolation exercise performed with cable machine, using a pec deck-style motion to target the chest.

Instructions

1. Set the cable pulleys to mid-chest height and stand in the center between the two cables.
2. Grasp a handle in each hand with your arms extended out to the sides at chest height, creating a wide arc.
3. Step forward slightly to create tension on the cables.
4. Keep a slight bend in your elbows and bring your hands together in front of your chest in a hugging motion.
5. Your hands should meet at or slightly cross in front of your body at the peak of the movement.
6. Squeeze your chest muscles at the peak contraction.
7. Slowly return to the starting position with control, maintaining the slight bend in your elbows throughout.
8. Repeat for the desired number of repetitions.

Tips

• Maintain a slight bend in your elbows to reduce stress on the shoulder joints
• Focus on moving through the chest muscles rather than using arm strength
• Keep your chest up and core engaged throughout the movement
• Adjust pulley height based on whether you want to target upper, middle, or lower chest
• This is an excellent finishing exercise for the chest after compound pressing movements