Seated Cable Chest Fly

Seated Cable Chest Fly

Type: Isolation Muscle: Chest Equipment: Cable

A seated chest fly performed with cables to isolate the pectorals while providing constant tension through the movement.

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+Provides constant tension on the chest
+Seated position reduces body momentum
–Excessive range can strain the shoulders
–Difficult to use very heavy loads safely

This exercise targets:

Chest

Middle Chest

Upper Chest

Lower Chest

Serratus

Ratios are approximate and can vary depending on form and technique.

How to perform

Set the cable handles slightly below shoulder height
Sit tall with your back supported and feet flat
Hold one handle in each hand with a slight bend in your elbows
Start with arms open wide, feeling a gentle chest stretch
Bring the handles together in front of your chest in a hugging motion
Squeeze your chest briefly when your hands meet
Return slowly and under control; do not let the weights pull you back
Keep your shoulders down and avoid using momentum