Cable Pec Fly

A standing cable fly that isolates the chest with constant tension from a deep stretch to a hard squeeze.

Chest Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Mid chest

Secondary

none

Step by step

Set both cable pulleys to chest height and grip a single handle in each hand with a slight elbow bend.
Step forward into a staggered stance and lean slightly forward at the hips with a tall chest.
Start with the arms stretched out wide in line with your chest, palms facing forward.
Bring both handles together in a wide arc by squeezing the chest, finishing with hands meeting in front of you.
Pause at the top with a hard chest squeeze, keeping the elbow bend locked the whole way.
Open the arms back out slowly over 2 to 3 seconds and repeat for 12 to 15 reps.

Log your sets. After a few weeks you will see whether it is moving. Free.