Cable fly
Primary muscles: Chest. Assisting muscles: —.
How to do it
- Position a flat bench between two low pulleys so your chest is in line with the cables.
- Lie back on the bench and grab the handles with a supinated grip.
- Extend your arms out to the sides, with a slight bend in the elbows, parallel to the floor — the starting position.
- Bring your arms forward in an arc until your hands meet above your chest; breathe out and squeeze your chest, holding for a second at the top.
- Return to the starting position under control, breathing in.
- Repeat the movement.
Key to the execution: Keep the elbow angle constant and let all the work happen at the shoulder joint.
Common mistakes
- Bending and extending your elbows instead of keeping a fixed angle.
- Lifting your hips off the bench to pull more weight.
- Not bringing your arms high enough, shortening the range of motion.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.