Cable Pec Fly

How to do it

1. Set both cable pulleys to chest height and grip a single handle in each hand with a slight elbow bend.
2. Step forward into a staggered stance and lean slightly forward at the hips with a tall chest.
3. Start with the arms stretched out wide in line with your chest, palms facing forward.
4. Bring both handles together in a wide arc by squeezing the chest, finishing with hands meeting in front of you.
5. Pause at the top with a hard chest squeeze, keeping the elbow bend locked the whole way.
6. Open the arms back out slowly over 2 to 3 seconds and repeat for 12 to 15 reps.

Common mistakes

• Bending the elbows mid-rep, which turns the fly into a sloppy press and loses the chest focus.
• Letting the hands drop too far behind the body, overstretching the front shoulders.
• Rushing the opening phase, throwing away the slow return where most of the chest tension lives.
• Using the torso to swing the handles together instead of squeezing with the chest.