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Last updated February 2, 2026
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chest
Chest Fly - Seated (Cable)
Sit on a bench between cables. Fly handles together at chest height. Keep chest up and shoulders back.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablebench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench or a seat with your back straight and feet flat on the floor.
- Adjust the cable machine pulleys to shoulder height.
- Step 2Grab the Handles
- Reach for the cable handles with both hands, using a neutral grip (palms facing each other).
- Ensure that your arms are fully extended to the sides, with a slight bend in your elbows.
- Step 3Position Your Body
- Sit up straight with your shoulders back and chest out.
- Engage your core to maintain stability throughout the movement.
- Step 4Initiate the Movement
- Slowly bring the handles together in front of your chest, keeping a slight bend in your elbows.
- Focus on squeezing your chest muscles as you bring the handles together.
- Step 5Return to Starting Position
- Gradually open your arms back to the starting position, maintaining control of the movement.
- Do not let the weights touch the stack; keep tension in your chest muscles.
- Step 6Repeat
- Continue to perform the chest fly for the desired number of repetitions.
- Maintain proper form and control throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully place the handles back on the machine.
- Stand up slowly, ensuring your back remains straight as you exit the seat.