Cable Fly: How To Use This Exercise To Build A Stronger Chest!

Cable fly for building chest muscles (Image via Unsplash/ Milan Csizmadia)
Cable fly for building chest muscles (Image via Unsplash/ Milan Csizmadia)

Cables reduce the extent of momentum in your motions, which puts more strain on your muscles. Cable workouts are fantastic to add to the mix since they maintain your muscles under constant stress, whereas free weights give your muscles relief from tension at certain points throughout the moves. A cable chest workout is an underappreciated yet highly effective approach to tone your upper body, and it may be a wonderful addition to your upper-body strength training routine.

Some of the greatest chest workouts for bigger pecs include cable fly exercises. The triceps, rear deltoids, and pecs are all worked out with the cable fly exercise. This exercise can be done with the help of twin cable towers.

How to do cable fly exercise

Cable fly is great for improving upper body strength (Image via unspash/Anastase Maragos)
Cable fly is great for improving upper body strength (Image via unspash/Anastase Maragos)

It's a more subtle exercise than simply grabbing a couple of wire handles and letting go. To get the most out of the cable fly, you'll need to concentrate on your location, movement, and other factors. Cable fly is an exercise that strengthens the body's pushing muscles, such as the chest, triceps, and shoulders. This technique can be incorporated into any chest, push, upper body, or full-body workouts.

Cable fly for the chest can be done with your feet together or without taking a step forward, but leaning forward allows for a deeper and more strenuous repetition while also being more solid. Cable fly work the sternal heads of the pectoralis major muscles, which are located at the bottom of your chest, as well as the muscles in your shoulders and back.

We have laid down the steps to follow for Cable fly:

Start strong

With a slight bend on your elbows, stand tall in the middle of a cable machine, holding the D-handle attached to the chest-height pulley in each hand.

Raise your chest

Start the action by bringing your hands around in front of your body to meet at bellybutton height roughly, keeping your chest high and core braced.

Rotate your wrists

As your hands come together, rotate your wrists so that your palms face upwards, then squeeze your chest muscles hard while holding your hands together with little fingers touching.

Take a pause

Hold your stance for one or two counts, focusing on how the movement of your wrist and arms creates tension in the middle of your chest.

Appropriate reps

Slowly reverse the movement all the way back to the start, maintaining full control of the weight. 3-4 sets of 12-15 reps are recommended.

Here is a video to help you out:


Tips to remember while doing cable fly

If you are a fitness expert or a newbie, these tips must be kept in mind while doing chest fly. We have listed some points that you should remember. This will enhance the benefits of your cable fly.

· Don't squeeze the handles too hard because this will over-recruit the forearms and biceps, decreasing the pec activation.

· To sustain consistent tension in the intended muscle groups, avoid contacting or smashing the handles together during maximal contraction.

· Maintain a modest bend in your elbows and never reduce the weight to the point where you feel pain or pressure in the front of your shoulder joint.

· Maintain some abdominal tension and avoid allowing your lower back to arch excessively.

Common Mistakes to avoid while doing cable fly

Any workout exercise, particularly cable fly, must be performed correctly. There is no point in engaging hefty hours into a workout and doing it the wrong way. Doing so can also increase the chances of injury or other long-term issues. Therefore, it is best advised to do this exercise properly.

Don’t you worry! We have listed below some common mistakes that should be avoided while performing cable fly.

· Not engaging your core properly while doing this exercise.

· Raising hands above the elbow level.

· Swinging the cable way too fat.

· Pushing from the shoulders rather than producing an arc.

Benefits of Cable Fly

By targeting the pectoralis muscles, the fly machine is great for improving chest strength and muscle mass. On each side of the front of your chest, you have two sets of pectoral muscles: the pectoralis major and minor. This exercise particularly improves the pectoralis major, which is the larger of the two muscles that control shoulder movement.

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Edited by Diptanil