Cable Fly Chest Workout


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Introduction

A dog holding a baby

The cable fly chest workout is a great way to target the chest muscles. It’s a bit more challenging than the standard bench press, and it also works the shoulder muscles a bit more. To do the cable fly chest workout, you’ll need to set up two cables in a “V” shape. The cables should be at about shoulder height. Then, stand in the middle of the “V” and hold the cables with your hands close together. Now, slowly raise your hands until they are directly in front of your chest. Hold for a second, then slowly lower them back to the starting position. That’s one rep. This is a great workout for the chest, and it’ll also help build shoulder strength as well. If you want to boost your upper body strength, give this workout a try!

Advantages

A woman sitting on a bench

The cable fly chest workout is a great exercise to isolate the chest muscles. It also helps to improve your strength and coordination.

Disadvantages

This is a very difficult exercise. It requires a lot of strength and coordination to complete successfully. This can be dangerous if you do not have the proper cable training or fitness equipment needed for this workout, or enough space to execute it safely.

Steps

Connect handle attachments from single- or multi-station cable pulley apparatus to appropriate weight stack(s).

Position yourself at the center of the “V” of cables, grasping them close together with palms facing each other.

Keeping elbows slightly bent and shoulders relaxed, slowly raise hands out in front of your chest until they are about level with your chest.

Hold briefly before lowering slowly to starting position until arms are fully extended once more.

Repeat for specified reps, then repeat with opposite arm positioning.

Reps

12-15 repetitions of this exercise are recommended to start with, working your way up to 20 if possible. You can also do this workout for more than one set if possible.

Sets

Start with one set. Once you get comfortable you can do two or three sets, or more if necessary.

Safety and Precautions

You should always make sure to start out doing this exercise slowly in the beginning. If you have a good enough grip on the cables, you can make minor adjustments in your positioning to keep the tension on your muscles. Start with less weight if you need to, but push yourself to get stronger.

Conclusion

The cable fly chest workout is a great way to target the chest muscles. It’s a bit more challenging than the standard bench press, and it also works the shoulder muscles a bit more. To do the cable fly chest workout, you’ll need to set up two cables in a “V” shape. The cables should be at about shoulder height. Then, stand in the middle of the “V” and hold the cables with your hands close together. Now, slowly raise your hands until they are directly in front of your chest. Hold for a second, then slowly lower them back to the starting position. That’s one rep. This is a great workout for the chest, and it’ll also help build shoulder strength as well.

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