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The cable chest fly is a beginner upper body exercise. This exercise targets the chest and anterior deltoids.

If your gym has twin cable stations, the standing cable fly is a great option for isolating the chest. Through transverse flexion of the shoulder, the two muscle heads of the chest are primarily targeted, with assistance from the front (anterior) deltoid head (i.e. the front of the shoulder).

If performed correctly, the standing cable fly has a similar action to the lying dumbbell fly, yet has the benefit of continuous tension and resistance throughout the exercise. To explain further; the dumbbell fly is most effective in the lower segment of the arc, as the athlete is overcoming gravity. As the dumbbells are brought up higher through the arc much of the gravitational resistance is lost down through the arms, acting as secondary stabilisers, not the chest.


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Step 1
Stand up straight with one foot in front of the other. Grip the handle of the cable machine at about shoulder height.

Step 2
Keeping a slight bend in your arms pull the cables together and meet at the center of your chest.

Step 3
Fully contract your chest muscles, hold and then open your arms back up into the starting position.