Cable Fly with Chest Supported
Perform chest supported cable flies to effectively isolate your pectoralis muscles.
- Movement
- Isolation
- Force
- Pull
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Fly with Chest Supported
Description
A strength training exercise that targets the chest muscles by pulling two cables towards each other in front of the body.
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How to do Cable Fly with Chest Supported
- 01Setup
Set the cable pulleys to a low position, typically around ankle height, and select a moderate weight. Place an adjustable bench centered between the cables, ensuring it is stable.
- 02Setup
Lie face up on the bench with your feet flat on the floor or resting on the bench. Grab a handle in each hand with a neutral grip (palms facing each other).
- 03
Extend your arms out to the sides with a slight bend in your elbows, feeling a stretch in your chest. This is your starting position.
- 04
Exhale and, keeping that slight bend in your elbows, bring the handles in an arcing motion towards each other directly above your chest, squeezing your pectoral muscles at the peak contraction.
- 05
Inhale slowly as you reverse the movement, allowing your arms to return to the starting position with control. Feel a stretch in your chest, but do not let the weights stack or your shoulders hyperextend.
Tips
- Actively think about squeezing your chest muscles to bring the handles together, rather than just moving your hands, to maximize the mind-muscle connection and isolation.
- Maintain a consistent, slight bend in your elbows throughout the entire movement; avoid locking out your elbows or bending them too much, which can shift tension away from the chest.
- Control the eccentric (return) phase of the movement, allowing the cables to pull your arms back slowly and with resistance to maximize time under tension and promote muscle growth.
- Keep your shoulder blades slightly retracted and depressed against the bench to stabilize your shoulders and prevent them from shrugging forward during the exercise.
Common mistakes
- Using too much weight often leads to using momentum and engaging the shoulders or biceps; lighten the load to ensure strict form and a strong mind-muscle connection with your chest.
- Locking out elbows at the bottom of the movement places undue stress on the elbow joints; maintain a soft, slight bend in your elbows to protect them and keep constant tension on the chest.
- Shrugging shoulders towards your ears reduces chest activation and can lead to shoulder impingement; actively depress and retract your shoulder blades to keep tension focused on your pectorals.
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Get Ellim — FreeQuestions
Is Cable Fly with Chest Supported good for beginners?
Cable Fly with Chest Supported is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Fly with Chest Supported?
You need Cable to perform Cable Fly with Chest Supported. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Fly with Chest Supported?
Actively think about squeezing your chest muscles to bring the handles together, rather than just moving your hands, to maximize the mind-muscle connection and isolation. Maintain a consistent, slight bend in your elbows throughout the entire movement; avoid locking out your elbows or bending them too much, which can shift tension away from the chest. Control the eccentric (return) phase of the movement, allowing the cables to pull your arms back slowly and with resistance to maximize time under tension and promote muscle growth. Keep your shoulder blades slightly retracted and depressed against the bench to stabilize your shoulders and prevent them from shrugging forward during the exercise.
What are common mistakes when doing Cable Fly with Chest Supported?
Using too much weight often leads to using momentum and engaging the shoulders or biceps; lighten the load to ensure strict form and a strong mind-muscle connection with your chest. Locking out elbows at the bottom of the movement places undue stress on the elbow joints; maintain a soft, slight bend in your elbows to protect them and keep constant tension on the chest. Shrugging shoulders towards your ears reduces chest activation and can lead to shoulder impingement; actively depress and retract your shoulder blades to keep tension focused on your pectorals.
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store