Lying Cable Fly (Chest)

The lying cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest). Cables are a great tool for allowing you to keep tension on the muscle and they are especially effective when training the chest. Plus, they make a great alternative to free weights and machines.

But the cable fly is not an ideal exercise for beginners as it’s already a criticized movement due to the vulnerable position it may place the shoulder in. However, for the intermediate to advanced level lifters, it’s a beneficial movement for isolating the pecs. And it’s best to use the cable fly after a chest workout to prevent injury to a cold muscle.

In This Exercise:

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Isolation
• Equipment: Cable machine, bench
• Difficulty: Intermediate

Exercise Instructions

1. Set a bench in between two low cable pulleys and attach single grips to each side.
2. Then, grab each handle and lie down flat on the bench.
3. Now, pull the handles together over your chest and keep your elbows bent. Exhale during this portion of the exercise.
4. Squeeze for 2 seconds.
5. Then, lower your arms back down until you feel a slight stretch in your chest muscles. Inhale during this portion of the exercise.
6. Repeat for the desired number of reps.

Variations & Tips:

• You can also do an incline or decline cable fly to emphasize more of the upper or lower chest.
• Always keep your arms bent to protect the shoulder joint.
• Do not overstretch during the negative phase of the exercise.
• Do not go too heavy as the cable fly is an isolation movement and not a compound exercise. This is dangerous for your shoulders.
• The lying cable fly targets the chest, but it also works the triceps secondarily.

Watch: How to do the lying cable fly