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