Seated Cable Chest Fly: Form Guide and Benefits
Master the seated cable chest fly with our expert guide. Learn correct form, avoid common mistakes, and maximize pectoral hypertrophy with isolation.
How to Perform
- Position a flat bench in the center of a cable crossover machine and set the pulleys to chest height.
- Sit firmly against the backrest and grasp the handles with a neutral grip, keeping a slight bend in your elbows.
- Press your shoulder blades into the bench and plant your feet flat on the floor for a stable base of support.
- Exhale as you bring the handles together in a wide arc until they meet directly in front of your sternum.
- Squeeze your pectoral muscles for a full second at the peak of the contraction while maintaining the elbow angle.
- Slowly reverse the movement to return to the starting position until you feel a comfortable stretch in your chest.
- Avoid letting the weights touch the stack between repetitions to maintain constant tension on the muscle.
Common Mistakes
- Pressing the weight forward like a bench press instead of flying in an arc.
- Allowing the shoulders to hunch forward off the bench during the contraction.
- Using excessive momentum or overextending the arms past the plane of the torso.
- Locking the elbows completely which shifts tension from the chest to the joints.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Anterior Deltoids
- Biceps Brachii
- Serratus Anterior
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Chest · Chest