Cable Chest Fly
With pulleys at chest height, sweep the handles together in front while keeping a soft elbow bend.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the chest, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Chest Fly work?
- The Cable Chest Fly mainly works the chest.
- What equipment do you need for the Cable Chest Fly?
- A cable.
- How many sets and reps of the Cable Chest Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Chest Fly?
- Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Bench Press work the same main muscle.
Program it for your clients
Coaches add the Cable Chest Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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