Cable Standing Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Cable
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Cable Chest Fly
How to: Cable Standing Fly
- Attach the cables to a low pulley on either side of the machine.
- Stand in the center of the machine and grab the handles with both hands.
- With a slight bend in your elbows, bring the handles together in front of you.
- Pause for a moment at the top of the movement, then slowly reverse the motion to return to the starting position.
Common Mistakes
- Using excessive weight, leading to poor form.
- Overextending the arms, putting stress on the shoulders.
- Not maintaining tension in the cables throughout the movement.
Modifications
- Reduce weight to maintain form and control.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Keep your elbows slightly bent and maintain the bend throughout the movement.
- Focus on squeezing your chest together at the top of the movement for maximum contraction.
- Ensure the cable is set to an appropriate height to effectively target your chest.
Cable Standing Fly Alternatives
Tags
chest
pectoralis
strength
cable
fly
upper body