Chest Fly (Cable)
The Cable Chest Fly is an isolation exercise that targets the pectoral muscles by bringing the arms together against constant cable tension. It provides consistent resistance throughout the entire range of motion, helping to define and strengthen the middle chest.
Since this is an isolation movement where 'feeling' the muscle is key, the AI analyzes your RPE and rep consistency to ensure you aren't sacrificing tension for heavier weight. If your recovery data (HRV or sleep) indicates high systemic fatigue, the app may recommend lighter loads with higher reps to drive blood flow without overtaxing your shoulder joints. Additionally, if you have a history of shoulder impingement, the system can suggest angle adjustments or regressions like the floor fly to keep you training safely.
Form Cues
- Take a staggered stance with one foot forward for stability
- Maintain a slight, fixed bend in your elbows throughout the entire arc
- Squeeze your chest muscles hard when your hands meet in the center
- Control the negative phase slowly until you feel a deep stretch in your pecs
- Keep your chest lifted and shoulders depressed away from your ears
- Don't turn the movement into a press by bending your elbows excessively
- Don't lock your elbows out straight
- Don't let the weight stack touch down between reps
- Don't round your shoulders forward as you bring the handles together
- Don't use momentum or swing your torso to move the weight
Common Mistakes
- Turning the motion into a chest press
- Rounding shoulders forward
- Locking out the elbows
- Using excessive momentum
- Going too heavy and losing isolation
Muscles Worked
This exercise primarily isolates the pectoralis major, specifically targeting the sternal (middle) fibers to build chest thickness. By utilizing cables, it maintains constant tension on the chest muscles even at the top of the movement, while recruiting the anterior deltoids and biceps as stabilizers.
Primary
Secondary
Get Personalized Coaching for Chest Fly (Cable)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.