Seated Cable chest fly
The Seated Cable chest fly is a beginner cable machine exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentCable Machine
LevelBeginner
How to do the Seated Cable chest fly
- Place a bench between two cable pulleys and adjust the pulleys so they are at chest/shoulder height when you are seated.
- Grab the handles with a neutral grip and lean against the upright backrest.
- Bring your arms together in front of your chest in a controlled motion, focusing on squeezing your chest muscles.
- Keep your elbows slightly bent throughout the movement.
- Pause briefly at the top position.
- Slowly lower your arms back to the starting position while maintaining control of the movement.
- Repeat for reps.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.