Cable Chest Fly
The Cable Chest Fly primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Pectoralis Minor, Serratus Anterior and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a cable isolation exercise at intermediate difficulty.
The Cable Chest Fly is an intermediate isolation exercise performed with cable, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Pectoralis Minor, Serratus Anterior. This is a bilateral pushing movement, meaning both sides work together to generate force.
Standing between two cable machines, bring the handles together in front of your chest in an arcing motion.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Pectoralis Minor, Serratus Anterior |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Pectoralis Minor, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Pectoralis Major (Sternal).
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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