How to do the Cable Chest Fly
Primary: Chest · also works Front Delts. Also called: cable crossover, standing cable fly.
Step by step
- 1
Set both pulleys to about chest height and grab a handle in each hand.
- 2
Step forward into a staggered stance so the cables are taut behind you.
- 3
With a slight bend in your elbows, bring your hands together in front of your chest in a wide arc.
- 4
Squeeze your chest at the end, then return slowly until you feel a stretch.
Coaching cues
- Keep the same elbow bend throughout, like hugging a tree
- Lean slightly forward with a tall chest
- Stop the stretch where your shoulders feel comfortable
Common mistakes
- Turning it into a press by bending the elbows
- Using too much weight and shrugging
- Letting the hands go too far back at the stretch
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Cable Chest Fly alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Chest Fly work?
Primary: Chest. Secondary: Chest, Front Delts
How many sets and reps of Cable Chest Fly should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Chest Fly?
Same movement pattern, different equipment: Dumbbell Fly, Pec Deck, Push-Up, Machine Chest Press, Bent Over One Arm Cable Chest Press, Cable Chest Fly (Low to High).
Is the Cable Chest Fly good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.