Sit and perform a seated cable fly by bringing the handles together in front of your chest, using horizontal adduction to work the pectoral muscles.
How to do the Seated Cable Chest Fly#
- Set the pulleys and seat so the handles sit at mid-chest height and choose an appropriate load.
- Sit with your back against the pad, feet planted, and grasp the handles with a slight bend in your elbows.
- Start with your arms open to the sides at chest level while maintaining a stable torso.
- Exhale and bring the handles together in a controlled arc, squeezing your chest at the end of the motion.
- Inhale and slowly return the handles to the starting position, keeping tension on the chest throughout.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Using the arms to yank the handles instead of leading with the chest.
- Straightening the elbows and putting strain on the joints.
- Leaning forward or arching the lower back to generate momentum.
- Letting the cables snap back instead of controlling the return.
