Cable Flyes | Gymacetamol

Muscles Worked

Primary

Chest

Quick Cues

1

Slight elbow bend

2

Squeeze chest at the center

3

Constant cable tension

4

Control the stretch

Equipment Needed

Cable Machine

Set both pulleys to shoulder height and attach single-grip handles.
Grab a handle in each hand and step forward into a staggered stance.
Start with your arms extended out to the sides, elbows slightly bent, palms facing forward.
Brace your core and keep a slight forward lean from the hips.
Squeeze your chest to bring both handles together in a wide arc in front of you.
Allow the handles to meet or cross slightly at chest height, pausing for a brief squeeze.
Slowly reverse the arc, returning your arms to the starting position under control.
Keep a consistent bend in your elbows throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Setting the pulleys too high or too low

Bending the elbows excessively

Leaning too far forward

Pro Tips

Set the pulleys at shoulder height for mid-chest emphasis

Keep a slight bend in your elbows throughout the movement

Step through for a full stretch and squeeze at the front

Your Progress

Variations

Cable Crossover

Dumbbell Flyes

Pec Deck