Cable Pec Fly: Benefits, Muscles Worked, Alternate

If you are looking for the best Cable Pec Fly exercises, then you are at the right place, here we discuss the best exercises, how to do them, and pro-tips. As we all know, a well-shaped chest is one of the most important qualities of a good physique.

The Cable Pec Fly Exercises are the best chest exercise that can help to train the chest at various angles and strengthen the chest and shoulders.

Cable Pec Fly

Benefits of the Cable Pec Fly

  • For people who experience discomfort in their joints during the bench press, cable chest exercises are a great alternative. With proper shoulder-blade stability, the cable changes the angle of the movement enough to limit the potential stress on the joints.
  • Cable chest exercises are more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion.
  • The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.
  • Varying the position of the body and the direction of cable, you can work out various parts of the pectoral muscles.

Here is the Best Cable Pec Fly workout that helps to build bigger and wider Chests.

Cable Pec Fly (Middle Chest Cable Fly)

Cable Pec Fly aka Cable Crossover fly Exercises helps to build huge Pectorals. Crossover provides constant tension in helping build massive pecs.

Standing Cable Crossover Exercise helps to develop and define the lower and the Inner pectoral muscles. Cable provides constant resistance and helps develop the lower and the central chest muscles by providing the much-needed stress in the lower and the inner pecs.

Cable Crossovers
Muscles Worked

Primary: Pectoralis.

Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids.

Steps
  1. In a standing position, grab and holds the handles of overhead pulleys on both sides.
  2. Bend slightly forwards and extend your arms, feeling a good stretch in your chest muscles.
  3. Now flex your arms with elbows slightly bent and get a good chest contraction.
  4. Unlike chest pec fly, you can cross over the center to get full Pec contraction.
Tip
  • Breathe in on the relaxation phase and breathe out when contracting, keeping your head up at all times.
  • Squeeze your chest at the end of the movement.

Seated Cable Pec Fly

Seated Cable Pec Fly provides constant tension in helping build massive pecs.

Cable provides constant resistance and helps develop central chest muscles and provides the much-needed stress on the chest for which bodybuilders crave.

Seated Cable Pec Fly.
Muscles Worked

Primary: Pectoralis.

Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids (back).

Steps
  1. Seated on a bench, take hold of each cable and position the handles directly in front of your chest
  2. Extend your arms, feeling a good stretch in your chest muscles.
  3. Now flex your arms with elbows slightly bent and get a good chest contraction.
  4. Unlike pec fly, you can cross over the center to get full Pec contraction.
Tip
  • Hold and contract the chest muscles when hands are together.
  • Always keep your arms bent to protect the shoulder joint.
  • Breathe in on the relaxation phase and breathe out when contracting, keeping your head up at all times.

Best Alternate of Cable Pec Fly

Lying Cable Chest Fly

The lying cable fly is an isolation exercise that builds muscle and strength in the Pectoralis Major (Chest).

Cables are a great tool for allowing you to keep tension on the muscle, and they are especially effective when training the chest.

Lying Cable Chest Fly
Muscles Involved

Primary: Pectoralis

Secondary: Anterior deltoid, triceps, and biceps brachii

Steps
  1. Attach stirrup handles to the low pulleys. Lie on the bench with your feet flat on the floor.
  2. Lift your arms straight up from your shoulders and hold the cable directly over your middle chest.
  3. Slowly lower the cable attachments outward to your sides, remember to keep your arms slightly bent until your arms are parallel with the ground horizontally,
  4. Bring your arms back toward the mid-line of your body, focusing on using your pecs muscles to draw them back together. Repeat as many repetitions as are desired.
Tips
  • Do not overstretch during the negative phase of the exercise.
  • Hold and contract the chest muscles when hands are together.
  • Always keep your arms bent to protect the shoulder joint.

Cable Pullovers

The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover. Cable Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Pullover work directly on the serratus anterior muscle to develop the back.

Cable Pullovers
Muscles Involved

Primary: Pectoralis.

Secondary: Lats, Shoulders Triceps.

Steps
  1. Set up the bench in front of a low pulley cable machine and Leave about 2-3 feet between the bench and machine.
  2. Lay down on the bench on your back with your head up near the end closest to the cable machine. Grasp a rope with both hands.
  3. Keeping your arms straight and slowly pull your hands up and across the top of your head.
  4. Pause, and then lower the weight back to the starting position. Repeat for desired reps.
Tips
  • Maximum stretching ensures the greatest expansion on the rib cage.
  • Do the exercise slowly and do not use momentum.

Let us know, in the comment section below, your favorite cable exercise! Thanks.

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