Cable Chest Flys


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Cable Chest Flys

Isolate your Chest Muscles with this Version of Chest Flys done at a Cable Station on a Flat Bench

Welcome to our Cable Chest Flys Exercise Instruction Guide! 

On this page you’ll learn how to do this chest exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.

Have you seen our Best Chest Exercises list yet? See if this exercise or any other cable exercises made the cut! Also, make sure to view our cable exercises page for a list of weight training exercises done with a cable pulley. 

Exercise Summary

Exercise Name: Cable Chest Flys
Main Muscle: Chest
Secondary Muscle(s): N/A
Exercise Type: Isolation, Push
Equipment Required: Cable Pulley, Flat Bench

Exercise Description and Instruction:

Cable Chest Flys are an isolation chest exercise that work your pectoralis major from a different motion than bench press exercise variations, like the Dumbbell Bench Press. Bench press exercise variations should be the bulk of your chest workouts, but Dumbbell Fly variations and Dumbbell Pullover variations are good weight training exercises to sprinkle in. 

To Perform This Exercise:

  1. Set up a flat bench in the middle of a cable station.
  2. Set the cable pulleys so that the handles are in line with your shoulders when you’re lying on the bench and choose the correct weight.
  3. Grab the cable handles and sit on the bench, leaning back carefully. In the starting position your arms will be out to your sides, your elbows pointing down, and your palms facing up with the cable handles at about shoulder height.
  4. Exhale and focus on using your chest to raise the handles in a wide arc above the middle of your chest until they are directly above you and your palms are facing each other.
  5. Inhale and slowly lower the weight along the same path back to starting position.
  6. Repeat for the desired number of repetitions.


  1. Be very conservative with the amount of weight you choose if you are not comfortable with this movement.
  2. Picture yourself hugging a wide tree.
  3. Your arms should remain stationary throughout the exercise. The movement should only occur at the shoulder joint.
  4. Concentrate on squeezing your chest muscles as you lower and raise the weight.
  5. Keep your shoulders and back on the bench at all times throughout the exercise.

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

  • Close Grip Bench Press
  • Bent Over Row
  • Dumbbell Bench Press
  • Chin Ups and Pull Ups
  • Triceps Extension

Now that you’ve seen the Cable Chest Flys, which isolate your pectorals, check out all of our different Chest Exercises. 

Or, check out these other pages of interest:

  • Weight Training Exercises
  • Chest Exercises Main Page and Best Chest Exercises List
  • Muscle Building Workouts
  • Fat Loss Workouts 

You’ve seen the Chest Exercises. Now access the Workout Routines. 
Start at our Home Page.

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