Seated Cable Chest Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Cable Chest Fly is an isolation exercise that primarily targets the chest while also engaging the shoulders as a secondary muscle group. Performed on a cable machine with a bench placed between two pulleys set at chest or shoulder height, this movement involves bringing the arms together in a controlled, sweeping motion to squeeze the chest muscles, while keeping a slight bend in the elbows to protect the joints. The seated position and constant cable tension provide excellent muscle engagement throughout the entire range of motion, making it an effective choice for developing chest definition, improving mind-muscle connection, and enhancing upper-body symmetry.
How to Perform
Set up the equipment – Position a flat bench in the center of a cable crossover machine so that the seat is aligned evenly between the two pulleys. Adjust the pulley height so the handles are level with your upper chest or shoulders when you’re seated.
Prepare your grip – Sit down and place your back firmly against the bench’s backrest for support. Take hold of the cable handles with a neutral grip (palms facing each other), ensuring your wrists remain straight to prevent strain.
Assume the starting position – Plant your feet flat on the floor for stability. Allow your arms to extend out to your sides with a gentle bend at the elbows; avoid locking the joints. Your elbows should remain fixed in this slightly bent position for the entire exercise.
Engage and contract – Exhale as you draw both arms forward in a smooth, arcing motion until the handles meet directly in front of your chest. Concentrate on contracting your pectoral muscles, not your arms, to move the weight.
Hold for peak contraction – When the handles come together, pause for 1–2 seconds to maximize the chest engagement. Keep your core lightly braced to maintain posture and avoid leaning forward.
Controlled return – Inhale as you slowly reverse the movement, guiding the handles back to the starting position. Maintain tension in your chest throughout and avoid letting the weights pull your arms backward too quickly.
Repeat for the desired reps – Perform each repetition with steady control, avoiding momentum. Quality and tension are more important than speed for this exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep a slight bend in your elbows throughout to protect your joints and maintain tension on the chest.
Focus on squeezing your chest muscles at the peak of the movement to maximize muscle activation.
Avoid using momentum; perform the exercise in a slow, controlled manner to ensure constant tension.
Maintain a stable, upright posture with your back pressed firmly against the bench to prevent compensations.
Keep your wrists neutral and avoid bending them to reduce the risk of strain or injury.
Use an appropriate weight that allows you to control the motion without sacrificing form.
Pause briefly at the top position to increase time under tension and enhance muscle engagement.
Breathe steadily — exhale as you bring the handles together, inhale while returning to the start.
How Not to Perform
Don’t fully lock your elbows at any point—this puts unnecessary stress on the joints and reduces chest activation.
Avoid using momentum or jerky movements; swinging the arms wastes energy and shifts effort away from the chest to other muscles.
Don’t let your back lift off or arch excessively—maintain firm contact with the bench to protect your spine and keep focus on the chest.
Avoid shrugging or excessively engaging the shoulders and traps; this takes tension away from the chest and can lead to shoulder strain.
Don’t allow your wrists to bend backward or forward; keep them neutral to prevent strain or injury.
Avoid letting the cables pull your arms too far back uncontrollably at the start position, which can overstretch the chest and increase injury risk.
Don’t hold your breath or breathe irregularly—improper breathing reduces oxygen delivery and core stability, negatively impacting performance.
Avoid choosing weights that are too heavy; struggling to control the load compromises form and shifts effort away from the target muscles.
Don’t let your elbows flare out excessively—keep them in a stable, slightly bent position to maintain tension on the chest rather than the shoulder joints.
Avoid rushing through reps; fast, uncontrolled reps reduce muscle engagement and increase injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
