What is the best height for the pulleys?

Setting the pulleys at shoulder height targets the mid-chest, while a lower setting targets the upper chest and a higher setting emphasizes the lower fibers.

Should I touch the handles together at the finish?

It is not necessary to touch the handles, as the goal is to maximize the contraction of the chest muscles. Focus on the sensation of your biceps moving toward your sternum.

Is this better than dumbbell flies?

Cable flies provide constant tension throughout the entire range of motion, whereas dumbbells lose resistance at the top of the movement due to gravity.

Cable Chest Fly Guide: Proper Form and Technique

Master the cable chest fly with our expert guide. Learn the step-by-step form to build chest size and strength with constant cable tension.

How to Perform

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

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

Primary movers

Chest

Stabilizers

Anterior Deltoids
Serratus Anterior
Triceps Brachii

Related Guides

Chest · Chest