Cable chest fly

A controlled strength exercise for chest and front shoulders. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Have staff set the pulleys around chest height and secure matching handles. Select very light resistance and stand balanced.
2. With a small bend at the elbows, bring the hands together in front of the chest. Keep the trunk still.
3. Return slowly, stopping before the shoulders are pulled into an uncomfortable stretch.

Muscles involved

Chest and front shoulders.

Common mistake to avoid

Avoid straightening the elbows forcefully or reaching the arms far behind the torso.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Dumbbell chest press
• Machine chest press
• Incline dumbbell press
• Push-up

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