All exercises
Cable fly
Isolates the chest with tension through the whole range, as a finisher after pressing.
- Starting point
- Muscles worked
- Chest, Front shoulders
- Equipment
- Cable machine
How to do it
- 1
Set both pulleys at shoulder height and take a handle in each hand.
- 2
Step forward into a split stance with a soft bend in your elbows.
- 3
Open your arms wide until you feel a stretch across your chest.
- 4
Bring your hands together in front of your chest in a wide hugging arc.
- 5
Pause, then return slowly to the stretch.
What to think about
- “Hug a tree”
- “Elbows stay slightly bent”
- “Squeeze for a second”
Common mistakes
- Bending the elbows into a press
- Going too heavy and losing the stretch
- Rocking the torso