Isolating Chest Muscles with the Cable Fly Exercise
Table of Contents
What Are Cable Flyes
Cable Flyes are a strength exercise that targets muscles in the chest. Also, it works a variety of stabilizing muscles in your arms, back, and shoulders. To do the the Cable Flyes, you need a cable machine with two pulleys. If you don't have a cable machine, you can use a resistance bands or a cable chest fly machine.
How to Do Cable Flyes
Step by step guide on how to perform Cable Flyes:
Grab the handles, and face away from the cable machine.
Take a couple of steps forward and place one foot forward.
Positioning yourself in a firm stance and brace your core.
Remember to keep the chest up high, and eyes forward.
Pull back the arms, remember to retract the shoulders blades, and engage the upper back.
Push the arms forward, while keeping the elbows bent.
Cable Fly Form
Retract shoulder blades.
Chest up high.
Engage core.
Arms open wide.
Squeeze the chest
Cable Flyes Muscles Worked
The main muscles worked in the Cable Flyes is the Pectoralis Major and Pectoralis Minor. Yet, there are secondary and stabilization muscles working during the Cable Flyes.
Secondary Muscle Group
Stabilizing Muscle Group
Cable Flyes Benefits
This exercise is great for strengthening the chest muscles.
Tension on both the concentric and eccentric phase (starting and finishing position).
Adapting the positions of the pulleys to create different variations. This created isolated angles such as (inner and outer pectoralis).
Balance and coordination are critical due to the configuration of the pulleys. If you lack balance and your core is not engaged, the pulleys will tend to push you backwards.
What Is a Cable Fly Machine
The main difference between a cable machine and a cable fly machine is their use. A cable machine is for various exercises, but a cable fly machine is only for chest workouts. Cable machines are more common than cable fly machines due to their many uses.
Cable Fly Tips
If this is your first time performing this exercise, start with a low weight. The aim is to master the correct form of the cable fly, before increasing the weight.
Cable Fly Variations
Cable Crossover
High Cable Fly
Low Cable Fly
Reverse Cable Fly
Incline Cable Fly
High Cable Fly
To perform the high cable fly, begin by setting the pulley at the top of the tower. Then, proceed with a downward pushing motion.
Low Cable Fly
To perform the low cable fly, begin by setting the pulley at the bottom of the tower. Then, proceed with a upward pushing motion.
Reverse Cable Fly
To perform the reverse cable fly, begin with standing in front the machine. Grab the the right handle with the left arm and vice versa for the other arm. Proceed on pulling your arms backwards (keep the arms straight). The reverse cable fly targets the back muscles.
Incline Cable Fly
To perform the incline cable fly, begin with sitting on an incline bench. Set the pulley at the bottom of the tower. Then, proceed on with an upward push.
