Cable fly
An arcing chest isolation on two cables that keeps tension on the chest through the whole range.
- Muscle group: Chest
- Equipment: Cable machine
- Difficulty: Intermediate
Also known as: Cable chest fly, Cable crossover, Cable crossover flyes, Brystflyes i kabel, Kabelflyes
How to do it
- Set the pulleys at about shoulder height and stand in a split stance with a handle in each hand.
- With soft elbows, sweep the hands together in a wide arc in front of the chest.
- Return slowly until you feel a comfortable stretch across the chest.
Common mistakes
- Turning the movement into a press by bending the elbows a lot.
- Letting the shoulders roll forward at the end.
Alternatives
Watch a video demonstration on YouTube
“The PERFECT Cable Chest Fly” by Andrew Kwong (DeltaBolic) (opens YouTube)
Used in the programmes
- Push / pull / legs 6-day6 days a week
- Chest focus (gym)3 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.