Cable Lying Fly

Cable Lying Fly

The Cable Lying Fly is an excellent exercise that primarily targets the muscles of the chest, specifically the pectoralis major. This exercise is typically performed on a cable machine, which adds resistance throughout the entire range of motion. By lying down on a bench or mat and gripping the cables, you can effectively strengthen and tone your chest muscles. The Cable Lying Fly is a great way to add variety to your chest workout routine and engage different muscle fibers. It also helps to improve chest definition and balance by targeting the inner and upper chest muscles. Additionally, this exercise engages the shoulder muscles, including the anterior deltoids, providing a well-rounded upper body workout. To get the most out of your Cable Lying Fly, it is important to maintain proper form throughout the exercise. Keep your core engaged, maintain a slight bend in your elbows, and focus on squeezing your chest muscles as you bring the cables together. Adjust the weight and resistance according to your fitness level and gradually increase the challenge as you progress. Incorporating the Cable Lying Fly into your training program can help you achieve a stronger, more defined chest. Remember to start with a proper warm-up and consult with a professional fitness trainer to ensure you are executing this exercise safely and effectively. Happy training!


  • Lie flat on a bench or the floor with your feet planted firmly on the ground.
  • Hold the handles of the cable machine, or resistance bands, with your palms facing up.
  • Extend your arms straight out to your sides, keeping a slight bend in your elbows.
  • Activate your chest muscles and slowly bring your arms together in a hugging motion, while maintaining the bend in your elbows.
  • Pause for a moment once your hands/arms are almost touching each other.
  • Reverse the motion and slowly bring your arms back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the exercise, exhaling as you bring your arms together and inhaling as you return to the starting position.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the chest muscles effectively.
  • Engage your core muscles to stabilize your body and prevent any excess movement.
  • Control the weight and focus on the mind-muscle connection to maximize the effectiveness of each repetition.
  • Start with a lighter weight and gradually increase the resistance as you progress to challenge your muscles.
  • Experiment with different cable attachment grips to target the chest muscles from various angles.
  • Incorporate slow and controlled eccentric (negative) movements to increase time under tension and promote muscle growth.
  • Avoid using momentum or swinging your arms during the exercise to ensure proper muscle isolation.
  • Ensure your shoulder blades are retracted and squeezed together throughout the movement to enhance chest engagement.
  • Exhale as you bring your arms together and inhale as you return to the starting position to maintain proper breathing rhythm.
  • Listen to your body and adjust the weight or range of motion if you feel any discomfort or pain.


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