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Beginner
hypertrophy
Cable Chest Fly
Constant-tension isolation for pec stretch and squeeze.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Chestprimary
100%Shoulderssecondary
45%ChestShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Set cables high or mid; step forward into a staggered stance.
02
Position 2
Slight elbow bend; bring hands together in a wide arc.
03
Position 3
Control the return to a deep stretch.
Coach cues
- · Think hugging a tree — do not straighten elbows fully.
- · Chest proud, shoulders down.