Cable Flyes
An excellent chest isolation exercise providing constant tension throughout the entire range of motion. Delivers a deep stretch and powerful squeeze that dumbbells can't match at the top.
Target Muscles
Equipment
How To Perform
Set the cable pulleys at chest height on both sides of the machine.
Grab a handle in each hand and step forward into a staggered stance for balance.
Start with arms out wide, a slight bend in your elbows — you should feel a stretch across your chest.
Bring your hands together in front of your chest in a smooth hugging motion.
Squeeze your chest hard when your hands meet in the centre.
Slowly return to the starting position, resisting the weight and feeling the stretch.
Maintain the slight elbow bend throughout — don't straighten your arms.
Pro Tips
- Don't use too much weight — feel the stretch and squeeze
- Keep elbows slightly bent throughout, never fully straight
- Focus on squeezing the chest, not pushing with your arms
- Try high-to-low and low-to-high angles for full chest development
Why You Should Do This
Pairs Well With
Build a complete programme by combining with: