A cable chest fly performed from a low to high angle, targeting the upper chest.
- +Targets upper chest
- +Provides constant tension
- +Adjustable resistance
- –Risk of shoulder strain if done incorrectly
- –Can be challenging for beginners
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set cables at the lowest setting; attach single handles
- Stand between pulleys with a staggered stance, core braced, chest up
- Grip handles with palms facing up/neutral; slight bend in elbows (keep this bend)
- Start with arms down and slightly behind hips, shoulders pulled down and back
- Sweep arms up and in a wide arc toward face/forehead height; squeeze upper chest
- Pause briefly at the top; avoid shrugging or locking out elbows
- Slowly lower along the same arc, feeling a stretch across the chest
- Breathe out on the lift up, in on the return; control every rep (no momentum)