How To Do Chest Cable Flys

Cable Flys Exercise

Cable flys are a great exercise to warm up the pecs before a big workout or to throw in near the end as a sculpting exercise.

There are many angles in which this exercise can be performed, each targeting different areas of the chest.

Cable Flys How To

  • Adjust the cable station to the pulley at chest height.
  • Attach a D-handle to each side and stand in the middle.
  • With the handles in each hand, step forward and lean forward slightly.  Keep the chest out and back straight.
  • Bend the arms slightly and bring the handles in a hugging motion in front of the body.  Squeeze the chest.  Slowly return to starting position and repeat.

Form and Technique

Keep the arms slightly bent throughout the movement and do not press the cables in front of you.  Imagine hugging a big tree or column.

Variations:  Dumbbell Chest Flys, Pec Deck

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Cable Flys