Description
A strength training exercise targeting the chest muscles. The individual uses cables to bring the arms together in a flying motion.
How to Do Cable Standing Fly
- 1Setup
Adjust the cable pulleys to chest height. Stand centered between the pulleys, grasping a handle in each hand with an overhand grip.
- 2Setup
Take a small step forward, maintaining a slight bend in your elbows, an athletic stance, and a braced core.
- 3
Exhale and draw both handles together in a wide arc across your body, focusing on contracting your chest muscles.
- 4
Bring your hands together in front of your chest, ensuring the slight elbow bend remains constant throughout the movement.
- 5
Inhale as you slowly and controlledly return the handles to the starting position, allowing your chest to stretch fully.
Tips
- Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and maximize chest engagement.
- Focus on squeezing your pectorals at the peak of the contraction, imagining you're trying to crush something between your arms.
- Control the eccentric (return) phase of the movement, allowing a full stretch in your chest before initiating the next repetition.
- Keep your shoulder blades retracted and depressed to ensure proper chest activation and prevent shoulder impingement.
Common Mistakes
- ×Rounding your shoulders forward reduces chest activation and can strain your shoulders; instead, keep your chest open and shoulders pulled back.
- ×Bending or extending your elbows excessively shifts tension away from the chest; maintain a consistent, slight bend in your elbows.
- ×Using momentum to swing the weight reduces muscle engagement; control the movement through its full range of motion using only your chest muscles.
Variations
Cable Standing Up Straight Crossovers
Sculpt your lower chest with Cable Standing Up Straight Crossovers. This effective isolation exercise targets the sternal head of your pectoralis major,
Cable Middle Fly
Target your sternal pectoralis major with the Cable Middle Fly. This isolation exercise builds chest definition by bringing cables together at your
Cable Lying Fly
Perform the Cable Lying Fly to isolate your chest muscles. Lie on a bench, grab cables, and bring your arms together for a deep pec contraction.
Cable Decline Fly
Build a strong lower chest with the Cable Decline Fly. This exercise targets the pectoralis major sternal head, bringing cables from a low position
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Cable One Arm Decline Chest Fly
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Cable One Arm Fly on Exercise Ball
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Cable Decline Press
Sculpt your lower chest with the Cable Decline Press. This effective exercise targets the sternal head of the pectoralis major for a strong, defined chest.
Cable twisting standing one arm chest press
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Assisted Standing Triceps Dip
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