THE SEATED CABLE fly is a superb way to work the the pectoralis major, or the large fan-shaped muscle that covers much of your upper chest.
It can be performed a number of ways, be it seated — like we’re demonstrating here, standing, on an inclined or even a declined bench.
The movement is effectively the same for all variations.
If it’s your first time doing this exercise you should familiarise yourself with a cable station, which looks rather basic.
The important thing to remember is to start with a lower weight and work upwards once you gain more confidence, and strength.
Starting position
Position a bench in the middle of the cable station, slightly ahead of the cables and adjust them so they’re at shoulder height as you sit down.
Grab the pulleys from both sides of the station, bringing them into the centre.
Keep a slight bend on your elbow and your back straight. Have the seat positioned upright to help your spine alignment.
Action
Now, start with your arms almost fully extended, with a cable in each hand.
Next, squeeze your chest and bring your hands out and around in front of you, slowly and in a controlled manner as if you’re hugging a very big person.
It’s important to exhale as you perform the movement and inhale as you return to the starting position.
Make sure you use the full range of motion and you don’t lean too far forward, i.e. keep your back pressed against the bench if you’re using one.
You’ll know you’re arching too much if you don’t feel the pressure on your chest, and rather your shoulders.
To make it slightly harder, allow your hands to cross over as they are just about to touch. You’ll really feel a tight squeeze on the chest here.
Here’s a demo of how it should be done…