Chest
Fly With Cable
A controlled isolation movement designed to maximize chest contraction and stretch without straining the shoulder joints.
How to perform.
Follow the sequence — setup is half the lift.
Set the pulleys to shoulder height and grasp the handles with a neutral grip while standing in the center of the machine.
Step forward with one foot to create a stable, staggered stance and lean your torso slightly forward from the hips.
Extend your arms out to the sides with a slight bend in the elbows, maintaining this fixed angle throughout the entire set.
Bring your hands together in a wide arc in front of your chest, focusing on squeezing the pectoral muscles at the peak of the movement.
Slowly reverse the motion back to the starting position until you feel a comfortable stretch across your chest.
Maintain a proud chest and keep your shoulder blades retracted to ensure the tension remains on the target muscles.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pressing the weight forward with the triceps instead of flying in an arc
- Allowing the elbows to drop or lock out completely during the movement
- Using excessive momentum by swinging the torso back and forth
- Choosing a weight that forces the shoulders to shrug toward the ears
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.