Position a bench between two cable pulleys.
Set the cable pulleys slightly above chest height.
Sit upright on the bench with your feet flat on the floor.
Hold one cable handle in each hand.
Extend your arms out to your sides with a slight bend in your elbows.
Brace your core and keep your chest lifted.
Bring the handles together in a wide arc in front of your chest.
Squeeze your chest muscles at the point of contraction.
Slowly return to the starting position until you feel a stretch across your chest.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The seated cable chest fly is one of the best isolation exercises for developing the chest.
I like this movement because the cables keep tension on the chest throughout the entire range of motion. This makes it easier to focus on the chest working rather than relying on the shoulders or triceps.
Many people rush chest flys. The real benefit comes from controlling the stretch and squeezing the chest hard on every repetition.
Add this exercise to your training if you want greater chest development, improved mind-muscle connection, and more complete chest training.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Isolates the chest muscles
- Maintains constant tension throughout the movement
- Improves mind-muscle connection
- Increases chest muscle activation
- Enhances chest flexibility and mobility
- Complements pressing exercises
- Supports chest hypertrophy
Frequently Asked Questions
Is the seated cable chest fly good for beginners?
Yes. Start with a light weight and focus on controlling the movement.
What muscles does the seated cable chest fly work?
It primarily targets the pectoralis major, with assistance from the anterior deltoids and stabilising muscles.
Should I keep my elbows straight?
No. Maintain a slight bend in your elbows throughout the exercise.
Why use cables instead of dumbbells?
Cables provide constant tension on the chest through the full range of motion.
How many reps should I perform?
Aim for 10 to 15 repetitions with controlled form and a strong chest contraction.