Cable Fly
Chest
CableChest heightHandles3 × 10–15
Cable Chest Exercises
Change the pulley height to change the angle: chest height for the middle chest, high for the lower chest, low for the upper chest.
High-to-low Cable Fly
Chest
CableHigh pulleyHandles3 × 10–15
How to
- Set both pulleys at the highest position and attach a handle to each.
- Hold one handle in each hand and step forward into a split stance, arms out to the sides and slightly up.
- Sweep your hands down and together in front of your hips, keeping a slight bend in your elbows.
- Return slowly along the same arc.
Low-to-high Cable Fly
Chest
CableLow pulleyHandles3 × 10–15
How to
- Set both pulleys at the lowest position and attach a handle to each.
- Hold one handle in each hand and step forward, arms down by your sides with a slight bend in the elbows.
- Sweep your hands up and together in front of you until they meet at about chin height.
- Lower slowly along the same arc.
Standing Cable Chest Press
Chest
CableChest heightHandles3 × 8–12
How to
- Set both pulleys at chest height and attach a handle to each.
- Hold one handle in each hand at chest level and step forward into a staggered stance.
- Press both handles forward until your arms are straight in front of your chest.
- Let them return slowly to chest level.
Which pulley height for which part of the chest?
- Chest height → middle chest (Cable Fly)
- High → lower chest (High-to-low Fly)
- Low → upper chest (Low-to-high Fly)
A simple cable chest workout
Standing cable press 3 × 8–12, then one fly angle for 3 × 10–15.