Cable Chest Fly
Learn how to do Cable Chest Fly with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Cable Chest Fly is a Cable exercise that primarily targets the Chest. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.
How to Do Cable Chest Fly
1 - Set the cable to the high position (above your head) and load the machine to a weight that lets you properly complete the given reps.
2 - Grab the handles and stand in the center of the station. Step forward (one foot slightly ahead of the other).
Nice, you're in the starting position 👌
3 - Now, while slightly bending your elbows and keeping your arms extended, bring your hands toward the center of your chest while squeezing your pecs.
4 - After a very short pause, return to the starting position.
Good to know: Your torso and arms shouldn't move. Only your shoulders perform the movement by engaging your pecs.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by Cable Chest Fly
Equipment
- Cable
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Cable Chest Fly
- Type
- Cable exercise
- Primary muscle
- Chest
- Secondary muscles
- None
- MET value
- 3.5
- Calories (30 min, 70 kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
More Chest Exercises
FAQ: Cable Chest Fly
What muscles does Cable Chest Fly work?
Cable Chest Fly primarily targets the Chest.
How do you do Cable Chest Fly correctly?
How to perform this exercise correctly 😎 1 - Set the cable to the high position (above your head) and load the machine to a weight that lets you properl
Is Cable Chest Fly good for beginners?
Cable Chest Fly has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Cable Chest Fly?
Cable Chest Fly requires: Cable.
What are the benefits of Cable Chest Fly?
Cable Chest Fly strengthens the Chest, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Cable Chest Fly?
Similar exercises to Cable Chest Fly include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Cable Chest Fly better than Alternating Incline Dumbbell Press?
Both Cable Chest Fly and Alternating Incline Dumbbell Press target the Chest. Cable Chest Fly uses Cable, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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