IsolationCable
Cable Chest Fly
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (55–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–12 reps (60–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (45–65% 1RM, RPE 6–7)
📋How to Perform
- Set the cable pulleys slightly above shoulder height (or around shoulder height) and attach single handles.
- Stand centered between the stations in a staggered stance. Step forward until you feel tension with your arms slightly out to the sides.
- Start with a soft bend in your elbows (about 15–30 degrees) and keep that elbow angle fixed throughout the set.
- Brace your core, keep ribs down, and pull your shoulder blades down and slightly back (do not shrug).
- Begin the movement by bringing your upper arms forward and inward in a wide arc, as if hugging a barrel.
- Bring the handles together in front of your chest (or slightly below chest level depending on your pulley height).
- Squeeze your chest hard at the top for 1 second without letting the weight stacks rest.
- Return slowly (2–3 seconds) along the same arc until you feel a strong chest stretch, stopping before your shoulders roll forward.
💡Coaching Cues
- ✓
Think “hug and squeeze” — move in a wide arc, not a straight press.
- ✓
Keep a fixed elbow bend; do not turn the fly into a press.
- ✓
Keep shoulders down (no shrugging) and chest proud with ribs stacked.
- ✓
Stop the stretch before the front of the shoulder takes over.
- ✓
Control the return for 2–3 seconds to keep constant tension.
- ✓
Exhale as you squeeze; inhale as you return with control.
⚠️Common Mistakes
- ✗
Bending and straightening the elbows each rep (turning it into a press).
