Chest flyes - The classic cable puller
Chest flyes: Targeted muscle groups
Chest flyes are one of the most popular and well-known exercises done on the cable pull. In contrast to doing them on a machine, the execution on the cable pull offers a much greater freedom of movement.
Primary muscle groups used:
- The large chest muscle
Secondary muscle groups used:
- Front part of the deltoid muscle
- Anterior saw muscle
- Base of the long bicep head
The exercise is therefore a good inclusion in a chest training programme.
Correct technique for chest flyes
Grab the handles of the cable pull in a hammer grip (arms outside and palms pointing forwards) and stand in between the ‘towers’. Now take a step forward so that you are in a stepping position. Tilt your body slightly forwards while keeping your stomach tense and your back straight. Your arms should be slightly bent to protect the sensitive elbow joint. Without swinging, move the handles together in a circle at chest height. Alternatively you can cross the handles in front of your body reaching the maximum range of motion. Your arms should remain almost fully stretched. Afterwards move your arms back to the starting position in a controlled movement. Make sure that the weight does not touch down at the end.
Recommended weight for chest flyes
Start with a light weight and increase the weight per set if possible.
Required equipment for chest flyes
This exercise can only be done in the gym and not at home, since a cable pull machine is required.
Variations of chest flyes
There is little room for variation of chest flyes on the cable pull. If your gym has one, you can also perform these exercises using the chest fly machine.
Typical mistakes with chest flyes
- Working with too much momentum. By swinging your arms, you relieve your chest muscles to such an extent that you lose any benefit of the exercise. Instead, the exercise should be done slowly, in a controlled manner and exclusively by rotating the shoulders.
- Extending your arms completely. Your arms should always remain slightly bent, by stretching your arms completely, you put unnecessary strain on your elbow joints.
Which training plans incorporate cable chest flyes?
Learn more about chest exercises and how to fit in chest flyes perfectly in our article about chest training.
Frequently asked questions
- Working with too much momentum. By swinging your arms, you relieve your chest muscles to such an extent that you lose any benefit of the exercise. Instead, the exercise should be done slowly, in a controlled manner and exclusively by rotating the shoulders.
- Extending your arms completely. Your arms should always remain slightly bent, by stretching your arms completely, you put unnecessary strain on your elbow joints.
There is little room for variation of cable chest flyes. If your gym has one, you can also perform these exercises using the chest fly machine.
Cable chest flyes are one of the most popular and well-known exercises. In contrast to doing them on a machine, the execution on the cable pull offers a much greater freedom of movement.
Primary muscle groups used:
- The large chest muscle
Secondary muscle groups used:
- Front part of the deltoid muscle
- Anterior saw muscle
- Base of the long bicep head
