ChestIntermediate

Cable Fly

The Cable Fly is an isolation exercise that targets the chest muscles. To perform this exercise, stand facing a cable machine with the cable at shoulder height. Hold a handle in each hand and press the cable out to the sides until your arms are fully extended. Return to the starting position and repeat for the desired number of repetitions. This exercise helps improve chest development and strengthens the pectoral muscles.

🔥

Intermediate

Difficulty

🔁

Sets

💯

Reps

⏱️

60s

Rest

Equipment needed

Cable Machine

Target areas

upper chestanterior deltoid

Why this exercise?

The Cable Fly is an effective exercise for building chest strength and improving overall upper body development. Regular use can also help to increase muscle mass and boost metabolism.

✅ Who should do it

This exercise is recommended for intermediate-level fitness enthusiasts looking to improve their chest development and overall upper body strength.

⚠️ Who should avoid it

Individuals with shoulder injuries or conditions such as rotator cuff strain should avoid this exercise until they have received medical clearance.

Do

✓Keep your core engaged throughout the entire range of motion to maintain proper form and prevent injury.
✓Use a slow and controlled tempo when pressing the cable out to the sides to maximize muscle activation.
✓Avoid swinging or jerking the handle as this can put unnecessary stress on the joints and muscles.

Don't

✕Do not arch your back or lean forward during the exercise, as this can put strain on the lower back and compromise proper form.
✕Avoid using too much weight or resistance, as this can lead to injury or overcompensation.
✕Do not neglect to engage your core muscles throughout the entire range of motion.

Stretching routine

🔆

Pre-workout warm-up

1Arm circles: Hold your arms straight out to the sides and make small circles with your hands for 10-15 repetitions.
2Shoulder rolls: Roll your shoulders forward and backward in a circular motion for 10-15 repetitions.
3Chest opens: Stand in a doorway with your hands on the doorframe at shoulder height and lean forward until you feel a stretch in your chest.

❄️

Post-workout cool-down

1Tricep stretches: Hold one arm straight out behind you and use your other hand to pull your hand toward your shoulder blade. Hold for 15-30 seconds and repeat on the other side.
2