Form Friday: Cable Fly


Exercise: Cable Chest Fly

Muscle Groups:  Pectorals

Importance:  The cable fly helps you build a bigger and stronger chest by providing constant tension to the working muscles as opposed to the dumbbell fly that provides tension differently throughout the movement and almost no tension at the end range of the movement.

Proper Form:

  1. On a two-cable pulley machine, set each side at or near the top of where the machine allows them to go (make sure they are even)

  2. Facing outward, grab each cable handle so that the pulleys are on each side of you

  3. Bend over slightly by flexing at both the hips and knees

  4. Begin the movement with your elbows slightly bent and back to start

  5. Initiate the movement by driving your arms together out in front of your torso, similar to if you were hugging something

  6. As you bring the cable hands together, squeeze your chest muscles as you pause briefly

  7. Slowly reverse the motion to return to the starting position as your pectorals go into a stretched position

Progression/Regression: Pec Deck Fly, Dumbbell Fly


  • Keep the shoulder internally rotated to keep good positioning of the elbows

  • Do not focus on bringing your hands together as much as driving your elbows towards each other

  • Do not rush the eccentric portion of the movement

Sample Workout, complete 5 rounds:

  • 10 Cable Fly

  • 10 Push-ups

  • 10 Dips

  • 45 second plank