Cable Seated Chest Fly
Description
The cable seated chest fly performs a fly arc seated on a bench between two cable pulleys. The seated position provides back support while the cables deliver constant tension throughout the fly. It is one of the best exercises for constant-tension chest isolation.
Muscle Group
Equipment Required
Cable Seated Chest Fly Instructions
- Set two cable pulleys at shoulder height. Place a bench with back support between them.
- Sit on the bench. Grip both D-handles with arms extended to the sides.
- Maintain a slight bend in your elbows throughout.
- Bring both handles together in front of your chest in a wide arc.
- Squeeze your chest hard when hands meet.
- Slowly open your arms back to the sides under control.
- Maintain constant cable tension.
- Use moderate weight. Aim for 12 to 15 reps.
Cable Seated Chest Fly Form & Visual
Cable Seated Chest Fly Benefits
- Constant cable tension through the full fly arc
- Seated position provides back support
- Excellent chest isolation
- Easy to load progressively
- Joint-friendly
- Superior to dumbbell fly for constant tension
Cable Seated Chest Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Biceps brachii (stabilizer)
- Serratus anterior
Cable Seated Chest Fly Variations & Alternatives
- Cable Fly (standing)
- Cable Lying Fly
- Cable Crossover
- Dumbbell Fly
- Pec Fly Machine
