The cable chest fly is a popular exercise for targeting the pectoral muscles, or chest muscles, as well as the shoulders and triceps. Suitable for all fitness levels, the cable chest fly is great for building upper body strength and muscle mass. Cables provide constant resistance that can improve muscle growth and overall strength. Proper form is essential to avoid injury and get the most out of this exercise. In this procedure, we will outline the steps to perform the cable chest fly with the correct form, including tips to ensure maximum effectiveness and safety.
How to perform Cable Standing Chest Press
- Attach handles to two cables (placed at shoulder height).
- Take one in each hand and face away from the machine.
- Bring the handles up to shoulder height with your elbows parallel to the floor, flared out wide at a 90-degree angle.
- Adopt a standing, shoulder-width stance, maintaining a straight back throughout the movement. Your palms should be facing the floor. This will be your starting position.
- Exhale and fully extend your elbows to bring the handles together in front of you.
- After a brief pause and squeeze of your pectoral muscles, return the handles back along the same path to the starting position.
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