Exercise Library
Cable Seated Chest Fly
The cable seated chest fly uses continuous cable tension to isolate the pecs through a wide arc of motion while sitting keeps the lower body stable and out of the movement. Because the cable resists both the stretch and the squeeze, this variation builds chest size and control in a way a flat bench fly cannot match.
Primary muscle
Chest (pectorals)
Secondary muscles
front deltoids, biceps (stabilizers)
Equipment
Cable
Category
Chest
How to Do the Cable Seated Chest Fly
- Set two cable pulleys to roughly chest height and attach handles on each side.
- Sit on a bench centered between the two pulleys and grab a handle in each hand.
- Extend your arms out to the sides with a slight bend in the elbows, palms facing forward.
- Brace your core and keep your chest lifted as you bring your hands together in front of you.
- Continue the arc until your hands meet or cross slightly in front of your chest.
- Squeeze your chest hard at the point of full contraction before reversing the motion.
- Slowly open your arms back out to the starting stretch position and repeat for 10 to 15 reps.
Common Mistakes
- Bending the elbows too much: Turning the fly into a pressing motion by bending the elbows heavily shifts work to the triceps. Keep a slight, fixed bend throughout.
- Leaning back excessively: Arching away from the pulleys uses momentum instead of chest strength. Sit tall with your back supported.
- Stopping short of the squeeze: Ending the rep before your hands meet leaves gains on the table. Bring the handles together for a full chest contraction.
- Letting the weight stack slam: Releasing control on the way back lets the cable jerk your shoulders. Control the stretch phase on every rep.
Track This Exercise in the App
Log your cable seated chest fly sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.