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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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).
Alternative Exercises
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