A Guide To Cable Fly Exercise For Bigger Pecs

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February 16, 2022

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Are you looking to get bigger pecs? Then do just the peck deck, or presses won’t work out. By being in the comfortable realms, you can’t get all the benefits that the other moves can offer. You stimulate all the chest muscle groups in various ways to challenge them and grow them as your progress. There is a need for variety, whether you work out at home or at a gym. Cable fly exercises are some of the best chest exercises for bigger pecs. Choose a few of these cable fly chest workouts and add them to your routine to have a bigger and stronger chest.

Chest Fly

Among the best cable fly exercises and a go-to exercise for the chest is the chest fly. This exercise aims not to fly like a bird but to squeeze the chest and create tension. It is also called an upper chest cable fly and a seated cable fly.

How to do it:

To do the flat bench cable fly, lie on a flat bench with dumbbells in both hands.
Take the weights above your chest and ensure that the dumbbells do not touch each other. Maintain the tension of your entire body on the bench.
Lower the arms down, keeping the elbows bent slightly.
Go as deep as your shoulder can go. The shoulder blades should be squeezed with more emphasis on the chest when you are at the top to move the weight back to the start of the upper chest cable fly.
The variation of this is a flat cable fly. You lie down on the bench instead of sitting on it.
To do the flat bench cable fly, lie on a flat bench with dumbbells in both hands.
Take the weights above your chest and ensure that the dumbbells do not touch each other. Maintain the tension of your entire body on the bench.
Lower the arms down, keeping the elbows bent slightly.
Go as deep as your shoulder can go. The shoulder blades should be squeezed with more emphasis on the chest when you are at the top to move the weight back to the start of the upper chest cable fly.
The variation of this is a flat cable fly. You lie down on the bench instead of sitting on it.

Cable Chest Fly

The cable fly exercise works on the triceps, rear deltoids, and pecs. With the help of twin cable towers, you can perform the cable rear delt fly exercise.

How to do it:

To do this cable rear delt fly exercise, use a back-supported bench and set it in the front away from the machine.
Position the pulley to the level of the shoulder.
It is a seated exercise, so sit and hold the handles. Place the elbows at shoulder level, and it should be at 45 degrees to your upper body.
Make a full extension by bringing the handles together and pressing the arms forward to extend fully.
Reverse the position of this seated cable fly and make as many reps of this cable chest fly as you can or want.

Lower Chest Cable Fly

The lower chest cable fly is an exercise that targets the lower chest muscles and the shoulders. You can perform it in your home gym with the help of a strength machine. It is suitable for intermediate-level trainees.

How to do it:

To do this cable fly lower chest, set the handles on a low pulley machine with cables.
Stand in between the machine and hold the handles with both hands. Keep the arms at the sides, and squeeze the handles by bringing them in front of the body.
Squeeze the lower chest muscles and hold for a few seconds.
Return to the start and repeat the cable fly lower chest.

Cable Reverse Fly

It is a cable fly that works on the shoulder muscles. It's a simple exercise that requires the use of a cable machine.

How to do it:

To perform the exercise, stand in front of the machine.
Hold the left pulley with the right hand and the right pulley with the left. The pulleys should be crossed in front.
Now move your arms to the side and the back.
Throughout the movement of the exercise, ensure that the arms are straight.
Hold for a few counts and slowly return to the start.
Squeeze the shoulder blades as if crushing a ball between them.

Low Cable Fly

The low cable fly is an exercise done using a cable machine. It targets the chest, forearms, biceps, and shoulders.

How to do it:

To start with, set the cable machine to the lowest level.
Hold a handle with each hand and with the elbows bent slightly and the palms facing the handles.
Pull the handles so that they are in the middle of the chest.
Hold for a few counts, and then bring back the arms down. Repeat as required.

Low to High Cable Fly

It is a variation used to work on the shoulders, triceps, and chest. It is a standing exercise that needs core stability. It can be included full-body workouts, upper-body workouts, and chest workouts.

How to do it:

Set the cable handles to the lowest notch.
Hold a handle in each hand and step forward.
Pull the handle to the middle of the chest with the palms facing in and elbows slightly bent.
Hold for a few seconds and bring the arms back down.
Repeat for as many times as required.

High to Low Cable Fly

This cable fly version works the chest, shoulders, and triceps muscles. These are the reverse of the cable flys low to high. This cable flys high to low is a strength exercise that uses a cable machine.

How to do it:

Start by setting the pulley to as high as you want with the desired weight.
Hold the handles and take a few steps forwards.
Press the handles, keep the elbows slightly bent and extend the elbows.
Move at the shoulder joint and return to the starting position of cable flys high to low.
Repeat the exercise as many times as you want.

Mid Cable Fly

It is another variation that targets the middle chest.

How to do it:

Place the cable in a middle position and use the desired weight.
Hold the cable handle and stand in the machine’s center to do the mid cable fly.
With the palms facing forward, arms outstretched, and feet shoulder-width apart, squeeze the chest and bring the arms together.
Hold in this position and draw a large arc using the arms from the shoulder joint.
Pause where the handles of the cables meet.
Now reverse the movement and bring the chest to full expansion.

Conclusion

The above cable fly exercises are all you need to develop bigger pecs. Perform cable fly chest workout regularly, and you can easily add a few inches to your chest muscles.

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