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Last updated February 2, 2026
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chest
Chest Fly - Standing (Cable)
Stand in the center of the cable tower. Press the handles forward and together. Imagine you are hugging a large tree trunk.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- 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
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand in the center of a cable machine with the pulleys set at shoulder height.
- Adjust the weight on the cables to a suitable level for your fitness level.
- Step 2Grab the Cables
- Grab the handles of the cables with both hands, palms facing forward.
- Step back slightly to create tension in the cables, keeping your feet shoulder-width apart.
- Step 3Position Your Body
- Stand tall with your chest up and shoulders back, engaging your core.
- Ensure your elbows are slightly bent and your arms are extended out to the sides.
- Step 4Perform the Fly
- Slowly bring the handles together in front of your chest, maintaining 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, keeping control of the movement.
- Do not let the weights touch the stack; maintain tension in your chest.
- Step 6Repeat
- Repeat the fly movement for the desired number of repetitions, ensuring proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handles and step forward to disengage from the cables.
- Ensure you maintain good posture as you finish the exercise.