How to Do Seated Cable Chest Fly: Muscles Worked & Proper Work

Muscles Worked in the Seated Cable Chest Fly

Primary muscles worked:

• Chest

Secondary muscles worked:

• Front Deltoid

How to Do the Seated Cable Chest Fly

1. Place a bench between two cable pulleys and adjust the pulleys so they are at chest/shoulder height when you are seated.
2. Grab the handles with a neutral grip and lean against the upright backrest.
3. Bring your arms together in front of your chest in a controlled motion, focusing on squeezing your chest muscles. Keep your elbows slightly bent throughout the movement.
4. Pause briefly at the top position.
5. Slowly lower your arms back to the starting position while maintaining control of the movement.
6. Repeat for reps.

Commentary

Cable chest flyes is an isolation exercise for the chest and front deltoids. Compared to dumbbell chest flyes, the resistance curve in cable flyes is more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion.