- 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 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 cable seated chest fly is a great exercise for isolating the chest and improving muscle control.
I like this movement because the cables keep tension on the chest throughout the full range of motion.
It also helps you focus on the stretch and squeeze, which many people miss when they only use pressing movements.
Add cable-seated chest flys to your training if you want better chest activation, improved chest development, and a stronger mind-muscle connection.
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
- Improves chest activation
- Builds chest strength and control
- Keeps constant tension on the pecs
- Improves mind-muscle connection
- Complements chest press exercises
- Supports chest hypertrophy
Why Train the Chest?
The chest plays a major role in pushing movements.
It helps with exercises like press-ups, bench press, chest press, dips, and many upper-body strength movements.
Training the chest can help:
- Build upper-body strength
- Improve pressing power
- Support shoulder stability
- Improve posture when balanced with back training
- Build a stronger-looking upper body
- Improve performance in push workouts
- Support daily pushing movements
A strong chest also helps create balance across your upper body when trained alongside your back, shoulders, and arms.
What Type of Workout Does This Exercise Fit Into?
The Cable Seated Chest Fly works well in:
- Chest workouts
- Push workouts
- Upper-body workouts
- Bodybuilding programmes
- Hypertrophy workouts
- Chest and triceps sessions
- Muscle-building programmes
- Gym-based strength programmes
This exercise works best after your main pressing movements.
Sample Chest Workout Programme
Beginner Chest Workout
- Seated Cable Chest Press – 3 sets × 10-12 reps
- Cable Seated 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 Seated 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 the Cable Seated Chest Fly 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 Seated Chest Fly
- Straight Bar Triceps Pushdown
- Rope Overhead Triceps Extension
This gives you heavy pressing first, then controlled chest isolation, followed by triceps work.
Frequently Asked Questions
Is the cable-seated chest fly good for beginners?
Yes. Start light and focus on control, not weight.What muscles does the cable-seated 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 from start to finish.How many reps should I perform?
Aim for 10 to 15 controlled reps.
