Seated Chest Fly (Cable)

Instructions

1. Sit on a bench facing away from a dual-cable machine, with your feet flat on the floor or footrest.
2. Grasp a handle in each hand with your arms extended out to the sides at chest height, creating a wide arc.
3. Keep a slight bend in your elbows throughout the movement.
4. Bring your hands together in front of your chest in a smooth arc motion, as if hugging something.
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
• The seated position provides more stability compared to standing cable flies