Cable Chest Fly

About the movement

A single-joint chest movement that keeps constant tension on the pecs through the whole range of motion. Cables beat dumbbells here because resistance never drops to zero.

How to do it

1. 1

   Set both pulleys to chest height and grab a handle in each hand. Step forward into a split stance.

2. 2

   Start with your arms wide, elbows slightly bent, chest up.

3. 3

   Sweep the handles together in a wide arc until your hands meet in front of your chest.

4. 4

   Slowly return to the starting position until you feel a stretch across your chest.

Form tips

• •Keep a fixed bend in your elbows; the fly is a hugging motion, not a press.
• •Squeeze your pecs together at the midpoint for a one-second hold.
• •Let the weight stretch your chest on the way back; do not rush the eccentric.