Chest · Cable machine
Cable Lying Fly
The cable lying fly is an isolation exercise that targets the chest muscles using constant cable tension throughout the entire movement. It is suitable for lifters seeking targeted hypertrophy and fits best toward the middle or end of a chest workout after compound presses.
- Muscles
- Chest
- Equipment
- Cable machine
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on a flat bench positioned in the middle of a cable crossover machine.
- Attach a single handle to each pulley and grab them with your hands.
- Lie back with your arms extended towards the pulleys, a slight bend in your elbows.
- Keep your feet flat on the floor and your back pressed against the bench.
- Inhale and brace your core. Exhale as you bring your hands together above your chest, keeping a slight bend in your elbows.
- Focus on using your chest muscles to perform the movement.
- Slowly return your arms back to the starting position in a wide arc, controlling the weight and feeling the stretch in your chest.
Common mistakes
- Bending your elbows excessively turns the fly into a press and takes tension off the pectorals.
- Lowering the arms too far below bench level places dangerous stress on the anterior shoulder capsules.
- Arching the lower back off the bench creates momentum and reduces chest isolation.
- Letting the weights pull the arms back uncontrollably skips the muscle-building eccentric phase.
Tips
- Position the pulleys at bench height or slightly below so the cables align with the chest fibers.
- Maintain a fixed, slight bend in your elbows from the stretch at the bottom to the peak contraction at the top.
- Pause for a second when bringing your hands together above your chest to maximize peak contraction.
Sets and reps
Perform 3–4 sets of 10–15 reps with 60–90 seconds of rest between sets to target muscle growth and pump. Avoid very heavy low-rep loads to keep stress off the vulnerable shoulder joints.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why choose cable lying flies over dumbbell flies?
Cables provide continuous tension across the entire range of motion, whereas dumbbells lose peak resistance at the top.
What should you do if you feel shoulder pain?
Stop the exercise immediately, reduce the stretch depth on future attempts, and consult a healthcare professional if pain persists.
