How to Do Cable Chest Fly Properly

The cable chest fly is a great exercise, which works on your pectoral muscles. Additionally, it works on the targeted muscles while sparing your joints.

The chest pectoral muscles are among the largest muscles in your body.

Therefore, working and toning your pectoral muscles through using the cable chest fly will not only increase their mass but also enhance your metabolic rate, which will facilitate weight loss through the caloric burn.

For this exercise, you will require a cable machine.

How to do it:

  • First, adjust the pulleys of the cable machine either above, below, or at the height of your chest.
  • Stand in the middle of the two stacks and grab the handles.
  • Grasp the handles, stretch out your arms outwards on your sides, ensuring that your palms face forward.
  • Walk a step or two steps forward, ensuring that you engage your core and your back is straight.
  • Slightly bend your elbows ensuring that they are above your wrists. They should not move beyond your shoulders. Extend your back knee while tiptoeing and bend your front knee and arch your back. This is your starting position.
  • Pull the handles together, squeeze your chest, and pause when your hands meet.
  • Slowly return to the starting position by extending the handles.
  • Perform 10 to 15 reps for 3 sets ensuring that you alternate your front foot with each set.

WHAT MUSCLES DOES CABLE CHEST FLY WORK?

PECTORAL MUSCLE

The exercise targets pectoralis minor and pectoralis major.

However, the main focus is on the pectoralis major. The pectoralis major is located in front of your chest and allows you to push, flap, move, and swing your arms together.

The cable chest fly works on your pectoralis major by toning and increasing its mass to promote muscle strength, good posture, and create an appearance of a lifted torso.

On the other hand, the exercise works on your pectoralis minor by strengthening and toning it to stabilize your shoulder blade.

SERRATUS ANTERIOR MUSCLE

The serratus anterior is an important muscle in your shoulder region. During the cable chest fly exercise, its main function is to open up your shoulder back to move your arms in a forward motion when pulling your hands together with the cable machine handles. This activates your shoulders and enhances their flexibility.

ANTERIOR DELTOID MUSCLE

The muscles assist your arms to bring the handles of the machine together during the exercise. Therefore, the cable chest fly activates the anterior deltoid muscle.

AB MUSCLE

The exercise activates and tones your ab muscles. This is because the abs contract during the exercise to aid in stabilizing your upper body when your arms are in motion.

CABLE CHEST FLY BENEFITS

IMPROVES POSTURE

The cable chest fly exercises strengthen your chest and back. Strong pectorals promote good posture. When you perform the routine correctly, you will not experience cases of back pains.

Good posture boosts your energy, promotes confidence, and enhances better breathing.

IMPROVES APPEARANCE OF THE CHEST AREA

The exercise plays a significant role in accentuating your chest area. Strong pectorals make men appear sturdy and attractive, which fascinates the opposite gender.

Moreover, you feel confident as you show- off your well-sculpted chest muscles. Women are not left behind. Strong pectorals enhance their chest wall, hence eliminating the problem of sagging breasts. Regardless of your gender, you can experience massive gains from performing the cable chest fly exercise.

TONES AND GROWS CHEST MUSCLES

The exercise grows your pectoral muscles. Besides, the routine activates and tones other vital muscles, such as abs, anterior deltoid, and serratus anterior. The muscles can experience gains in mass due to the tension effect of the exercise.

ENHANCES CHEST FUNCTION

The cable chest fly exercise enhances your upper body strength and stability. This significantly improves your ability to carry, push, or pull objects.

Furthermore, the exercise enhances your ability to perform sports that engage the pectoral muscles, such as golf, tennis, and softball.  

ALTERNATIVES TO CABLE CHEST FLY

BENCH PRESS

The bench press also works on your pectoral muscles. You will require a barbell, additional weights (optional), and a bench to perform this exercise.

Ensure that you use weights that you can endure. Using heavy weights can cause shoulder injury. If you are a beginner, it is advisable to have someone, preferably a gym trainer, spot you.

How to do it:

  • Start with lying on your back on a leveled flat bench.
  • Position your hands slightly wider than your shoulder width and grip the barbell.
  • Firmly position your feet on the ground. Maintain your hips on the bench throughout the entire routine.
  • In a slow and controlled motion, lower the bar from the rack and bring the bar down towards your chest then lift it at 90 degrees.
  • Your elbows should bend out to the side.
  • Perform 10 reps for 3 sets.

PUSH UP

In the absence of a cable machine or barbell, you can still work your pectoral muscle by doing pushups. You will only require a yoga mat if you do not want to directly contact the floor.

How to do it:

  • Start by getting down on the mat on all fours. Ensure that the space between your hands is slightly wider than your shoulder width.
  • Ensure your back, arms, and legs are straight.
  • Gently lower your body till your chest nearly touches the mat.
  • Pause then gently push yourself up in a controlled motion.
  • Repeat 10 times for 3 sets.

CABLE CHEST FLY MISTAKES TO AVOID

ALIGNING YOUR FEET TOGETHER

Keeping your feet together makes it harder to perform the cable chest fly due to changes in gravity. Instead, maintain a split stance with knees bent on the front leg and tiptoe stretch on the back foot.

USING ONE ANGLE

The pulley in the cable machine is not fixed. You can adjust the cables at a top, middle, or bottom angle. Varying the angles enables you to maximize the strengthening of the pectoral muscles.

OPENING UP THE ELBOWS

Opening up the elbows causes the wrists to be above the elbows. This positioning is faulty since it puts a lot of stress on the elbows, which can cause injuries.

CONCLUSION

The cable chest fly is a great exercise to build your chest muscles. Before beginning, ensure that the cable machines are in good condition to avoid injuries. Consistency in the routine promotes a strong and sculpted chest.

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