Chest Fly - Standing (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the fly movement for the desired number of repetitions, ensuring proper form throughout.
7. 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.