Cable Fly With Chest Supported

Muscles worked

Setup

1. Position an incline bench (set to approximately 45-60 degrees) in the center of a cable crossover machine.
2. Set the cable pulleys to a height level with your mid-to-lower chest when lying on the bench.
3. Grasp the handles and lie face-forward (prone) against the bench with your chest firmly supported and feet planted wide for stability.
4. Start with your arms extended out to the sides, palms facing inward, and a slight bend in the elbows.

How to do it

1. Exhale as you bring the handles together in a wide arc in front of your chest, focusing on squeezing your pecs together.
2. Maintain a fixed, slight bend in the elbows throughout the entire movement to ensure it remains an isolation exercise.
3. Inhale as you slowly reverse the movement, controlling the weight back to the starting position until you feel a deep stretch in the chest.
4. Perform the movement with a controlled tempo, pausing for one second at the peak contraction.

Form checklist

• Keep your chest glued to the bench pad at all times to prevent swinging.
• Ensure your shoulders remain retracted and depressed (down and back) to protect the rotator cuff.
• Avoid turning the movement into a press; keep the elbow angle consistent.
• Focus on bringing your biceps toward each other rather than just touching your hands.

Pro tips

• At the peak of the contraction, imagine trying to touch your elbows together to maximize pectoral shortening.
• Use a 'thumbless' grip if it helps you feel more engagement in the chest and less in the forearms or biceps.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction on every rep.
• Perform a '1.5 rep' style where you go to full contraction, halfway back, back to full contraction, and then all the way down.

Frequently asked

What muscles does the cable fly with chest supported work?

The cable fly with chest supported primarily targets the pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the cable fly with chest supported?

The cable fly with chest supported uses cable.

Is the cable fly with chest supported good for beginners?

The cable fly with chest supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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