Cable Standing Fly

Muscles worked

Setup

1. Set the cable pulleys to approximately chest height or slightly higher on both sides.
2. Grasp the handles and stand in the center of the machine with a staggered stance (one foot forward) for maximum stability.
3. Lean slightly forward from the hips, keep your chest up, and maintain a slight, fixed bend in your elbows.
4. Bring the handles out to your sides until you feel a comfortable stretch in your chest; this is your starting position.

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 pectoral muscles.
2. Maintain the same slight bend in your elbows throughout the entire movement to ensure the chest does the work rather than the triceps.
3. Inhale as you slowly reverse the motion, controlling the weight back to the starting position until you feel a deep stretch in the pecs.
4. Follow a controlled tempo, such as 2 seconds for the squeeze and 3 seconds for the return phase.

Form checklist

• Keep your shoulders pinned back and down; do not let them round forward as you bring the handles together.
• Maintain a 'hugging a tree' motion rather than a pressing motion.
• Keep your core tight and torso stationary to prevent using momentum or swinging.
• Ensure your wrists remain neutral and do not bend backward under the weight.

Pro tips

• Focus on bringing your inner elbows and biceps toward each other rather than just your hands to maximize pectoral recruitment.
• At the peak of the movement, visualize squeezing a pencil between your pec muscles for maximum mind-muscle connection.

Make it harder

• Add a 2-second isometric hold at the point of maximum contraction (where the handles meet).
• Perform a slight 'cross-over' at the end of the movement, alternating which hand passes over the other to increase the range of motion.

Frequently asked

What muscles does the cable standing fly work?

The cable standing fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable standing fly?

The cable standing fly uses cable.

Is the cable standing fly good for beginners?

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

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