- Set both cable pulleys around chest height.
- Stand in the centre of the cable machine.
- Hold one handle in each hand.
- Step forward slightly to create tension in the cables.
- Keep your chest lifted and core braced.
- Maintain a slight bend in your elbows.
- Bring the handles together in a wide arc in front of your chest.
- Squeeze your chest at the point of contraction.
- Slowly return your arms to the starting position.
- Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The cable chest fly is one of the best exercises for isolating the chest and improving muscle control.
I like this exercise because the cables keep tension on the chest from start to finish. You can feel the stretch, control the movement, and squeeze the pecs hard at the front.
Many people rely too much on pressing movements. Pressing builds strength, but flys help you focus more directly on chest activation.
Add cable chest flys to your training if you want better chest development, improved mind-muscle connection, and more complete push-day training.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
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
- Improves chest activation
- Builds chest control
- Provides constant cable tension
- Improves mind-muscle connection
- Complements bench press and chest press exercises
- Supports chest hypertrophy
Why Train the Chest?
The chest is one of the main muscle groups used in pushing movements.
It helps with press-ups, bench press, dips, chest press, and many upper-body strength exercises.
Training the chest can help:
- Build upper-body strength
- Improve pressing power
- Support shoulder stability
- Improve push-day performance
- Build a stronger-looking upper body
- Support daily pushing movements
- Create better balance when trained with the back
What Type of Workout Does This Exercise Fit Into?
The Cable Chest Fly works well in:
- Chest workouts
- Push workouts
- Upper-body workouts
- Chest and triceps workouts
- Bodybuilding programmes
- Hypertrophy workouts
- Strength training programmes
- Muscle-building programmes
It works best after your main pressing exercises.
Sample Chest Workout Programme
Beginner Chest Workout
- Seated Cable Chest Press – 3 sets × 10-12 reps
- Cable Chest Fly – 3 sets × 12-15 reps
- Elevated Press-Ups – 3 sets × 8-15 reps
- Rope Triceps Extension – 3 sets × 12-15 reps
Intermediate Chest Workout
- Barbell Bench Press – 4 sets × 6-10 reps
- Incline Dumbbell Chest Press – 4 sets × 8-12 reps
- Seated Cable Chest Press – 3 sets × 10-12 reps
- Cable Chest Fly – 3 sets × 12-15 reps
- Straight Bar Triceps Pushdown – 3 sets × 10-15 reps
12REPS Coach Recommendation
For most people, I would place Cable Chest Flys after your main chest press exercise.
A simple push day could look like:
- Barbell Bench Press
- Incline Dumbbell Chest Press
- Seated Cable Chest Press
- Cable Chest Fly
- Straight Bar Triceps Pushdown
- Rope Overhead Triceps Extension
Frequently Asked Questions
Is the cable chest fly good for beginners?
Yes. Start light and focus on control.What muscles does the cable chest fly work?
It mainly targets the pectoralis major, with support from the front delts, biceps, and core.Should I keep my elbows straight?
No. Keep a slight bend in your elbows throughout the movement.Why use cables instead of dumbbells?
Cables keep constant tension on the chest throughout the full range of motion.How many reps should I perform?
Aim for 10 to 15 controlled reps.
