Standing Cable Fly Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push (Bilateral)
  • Beginner
  • Shoulders, Triceps
Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set both pulleys directly at (or slightly above) shoulder height and select the desired weight.
  2. Grasp both handles with a neutral grip and take a step forward to split the stance.
  3. Press the handles to lockout while flexing the pecs and extending the elbows.
  4. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
  5. Return to the starting position by flexing your pecs and bringing the handles together at chest height.
  6. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Exercise Tips

  1. Imagine you’re trying to hug a tree while completing the exercise.
  2. Don’t squeeze the handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
  3. Avoid touching or banging the handles together at peak contraction to keep constant tension on the intended muscle groups.
  4. Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
  5. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.

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8 Comments+ Post Comment

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Posted Tue, 08/23/2016 - 11:00
josh

When I do these i feel my shoulders tighten up and my chest gets soft. Obviously I'm not doing these correctly, any advice?

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Posted Sun, 01/05/2014 - 16:31
Josue

Can I do Pec-decs instead of this exercise?

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Posted Mon, 01/07/2013 - 08:44
Justin

Dumbell Flyes

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Posted Fri, 01/04/2013 - 10:18
Paul

What can I do instead of the cable cross over?

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Posted Sun, 01/06/2013 - 22:30
Q

Paul, you can do dumbbell flys instead of cable crossovers. Here's a link to show you how to do dumbbell flys: https://www.muscleandstrength.com/exercises/dumbbell-flys.html

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Posted Thu, 12/13/2012 - 02:02
Paul

What can I do instead of the cable cross?

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Posted Fri, 09/14/2012 - 15:24
mary giordmaina

My 11 year old son has a sunken chest due to marfan syndrome. He is interested to build and improve his chest to avoid surgery later in life.What set of chest exersizes are fit for him.

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Posted Sun, 10/07/2012 - 15:04
dennasd

You really should go to a profesional therapist for this.. but I hope you already did since you posted this comment a month ago.