Cable Seated Chest Fly

Cable Seated Chest Fly


This exercise involves sitting on a cable machine and performing a chest fly motion by bringing the handles together in front of the body. It targets the chest muscles and can be adjusted for different levels of resistance.

Muscle Group

Equipment Required

Cable Seated Chest Fly Instructions

  1. Adjust the cable machine so that the handles are at chest height.
  2. Sit on the bench with your back straight and your feet flat on the ground.
  3. Grasp the handles with your palms facing each other and your arms extended out to the sides.
  4. Slowly bring the handles together in front of your chest, squeezing your chest muscles as you do so.
  5. Pause for a moment at the top of the movement, then slowly release back to the starting position.
  6. Repeat for the desired number of repetitions.

Cable Seated Chest Fly Form & Visual

Cable Seated Chest Fly

Cable Seated Chest Fly Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Helps to improve upper body strength and muscle definition
  • Allows for a greater range of motion compared to traditional chest fly exercises
  • Can be easily adjusted to target different areas of the chest by changing the angle of the cables
  • Provides a low-impact exercise option for those with shoulder or joint pain

Cable Seated Chest Fly Muscles Worked

  • Pectoralis Major
  • Anterior Deltoids
  • Serratus Anterior

Cable Seated Chest Fly Variations & Alternatives

  • Dumbbell Seated Chest Fly
  • Machine Seated Chest Fly
  • Resistance Band Seated Chest Fly
  • Barbell Seated Chest Fly
  • Single Arm Seated Chest Fly