Cable fly-the Ultimate Guide to flyes

Cable fly-the Ultimate Guide to flyes

In this article, I’m going to talk about the benefits of cable flyes for chest exercises. You’ve probably seen them being used at the gym, or even in sports videos. But what’s the big deal about these cables? How can a simple exercise with weight get you so much further?Cable fly

Let’s start by understanding why this exercise is so popular. In performing this exercise, you’ll be exerting a lot of stress on your pectorals through the full range of motion. That’s a good thing! The cable flyes setup gives your pectorals a huge pump of energy and almost endless support while under stress.

Let’s first understand the main muscles in the chest and their main functions;Cable fly

chest anatomy

The Region of the pectoral It is located at the anterior chest wall. It is composed of four muscles that exert force on the upper extremities: the pectoralis major and minor, serratus anterior, subclavius, and the pectoralis major.Cable fly

This article will examine the anatomy and actions of the muscles in the pectoral region.

Pectoralis Major


The distal attachment of both the heads is into the intertubercular sulcus.
    • Clavicular head – originates from the anterior surface of the medial clavicle.
    • Sternocostal head – originates from the anterior surface of the sternum, the superior six costal cartilages, and the aponeurosis of the external oblique muscle.


  • Medially rotates the upper arm and medially adducts it. The scapula is drawn anteroinferior. Additionally, the clavicular head acts to individually flex the upper arm.
  • Innervation;Medial and lateral pectoral nerves.

Pectoralis minor

Under its larger counterpart, the pectoralis major, lies the pectoralis minor. They form part of the anterior wall in the axilla region.Cable fly

    • Attachments; are found in the 3rd-5th of the ribs.
    • Function;Stabilizes the scapula by drawing it anteroinferior against thoracic walls.

Innervation;Medial pectoral nerve

Serratus Anterior

The serratus anterior, which is located laterally in the chest wall, forms the medial border between the axilla and the serratus anterior.

    • Attachments; muscle is made up of many strips that originate from the lateral sides of ribs 1-8. They attach to the medial border of the scapula’s costal (rib facing), surface.
    • Function;Rotates the scapula to allow the arm to rise over 90 degrees. It also holds the scapula against your ribcage.

             Innervation;Long thoracic nerve


The subclavius, a small muscle that runs horizontally, is located underneath the clavicle. It provides some protection for the neurovascular structures underlying it (e.g. in cases of clavicular injury or trauma).

      • Attachments: Inserts into the inferior surface, the middle third of the clavicle from the junction between the 1st and costal cartilages.
      • Function;Anchors and depresses clavicle.

Innervation: Nerve to the subclavius

Benefits of cable flyes

Do you think a standing chest flye is worth it? Although it might seem obvious, it is worth asking yourself if this is an exercise that should be added to your chest workouts or a “bro move.”

The benefits of cable fly exercise flyers are great, but there’s one key component that makes them much more effective than regular exercises:

They involve the proper motion for building your pectoral muscles. They have several parts to them, including an extended arm at the top of the movement, a downward rotation, a lifting motion through the hips, and a final rotation back toward the original start position.

The key to making this happen is that when you’re raising your arms overhead, your elbows should move naturally along with your shoulder, without letting them jerk outward. By raising your arms overhead, they force your shoulders to rotate downward and open up the chest cavity, helping you build up your pectoral muscles.

While this chest exercise has many benefits, it is important to do it correctly to achieve the best results. These are the main benefits.

it is a compound exercise

The pec fly is a great choice if you want to get maximum results from your workout. The pec fly works many muscles, including the shoulder stabilizer muscles, the chest, shoulders, and triceps.

It teaches scapular retractibility

This is a fancy name that describes the ability to hold the shoulder blades together. 

This is essential for combating bad posture caused by sitting all day at a computer, mobile phone, or steering wheel. Bad posture can make the situation worse if it is continued for more than a few hours each day.

Great chest activation

Because of execution of the exercise, it allows us  to cross our hand behind our midline which proved greater chest contraction and pump

it also fills the gap that other exercises such as bench press cant which is fuller chest contraction

How to do Cable fly

For the first part of this routine, you’ll be using free weights. However, before we get into that, I want to make sure you understand how to do the exercise right. There are two things to pay close attention to. In the next part of this article, I’ll tell you what those two things are.

To begin this fly workout, simply hold the cable flyes over the shoulders. Make sure they’re directly above your head and between your chest and shoulders. This will give your new muscles a tremendous amount of support and help them burn more calories and build more muscle.

Next, lower the dumbbells to the starting position slowly. Keep your elbows pointing towards your feet at all times. This will allow you to fully stabilize your body and keep your shoulders and chest in the correct position.

Now, it’s time to do the second step. Keep the cable held above your head, but don’t grip it. Instead, bend your knees to take half your body into the starting position and your hands should be about a hand width apart from each other. Now, inhale deeply and push your chest towards the sky while inhaling.

Step three: Now it’s time to inhale again and bring the cable back down slowly to the starting position. Remember not to arch your back or make your shoulders flare out. Keep everything in line with your chest muscles. Make sure your elbows stay parallel to the ground throughout the movement.

If done correctly, this routine should be easy and feel like a regular pushup. Keep it steady and don’t cheat by bending your legs, which can lead to injury. As you continue to practice this new exercise, you’ll find yourself building chest muscle fast. In no time at all, you’ll notice a significant increase in strength and size.

Cable fly aren’t just for building big muscles. They also strengthen your core and can help you with your cardiovascular workouts, since they force you to use your lower body as much as your upper body. This is a great exercise to add to any workout routine.

Cable Flys are great exercises because they target multiple areas of the body at the same time.

Unlike pullups and dips, you can hit different muscle groups with the fly. The cable machine will work your shoulders, triceps, biceps, chest, abs, and even your stabilizer muscles (back, shoulders, and neck).

There are two common variations of cable flyes, the single-arm, and the multi-arm.

The former work your chest more than the latter, which works your biceps more. So, if you have big pecs, you might do better with the single-arm exercise than the multi-arm one. Also, make sure you’re working out in the right posture, or else the weights will feel heavy and you won’t get much out of it.

Otherwise, both variations can be good for your chest and triceps, which means they’ll provide similar benefits.

Cable fly for beginners

While there are many ways to perform cable flyes, the best way for beginners is to start with a slow, steady motion, which simulates a good workout, then accelerate as you reach the top of the movement.

You can also perform them on the floor, using a stability ball, or standing in a doorway with a door between you and the ball.

Start each new exercise with five or ten seconds of static holding time, followed by another five seconds of explosive activity, such as lifting your entire body up and swinging your arms through the air.

Once you’re comfortable with this form, add some curls and pull-ups for variation. For a truly stellar workout, try adding a preacher curl for arms or a tricep kick for biceps, and make sure to include an equal weight load for each side to ensure maximum effectiveness.

These are the same muscles that you use when you do regular pushups. That being said, dumbbells are a better substitute than actual weights for this exercise, since you only need a weight bench.

common Mistakes to avoid

You can make cable flying more efficient than other activities if you know what to avoid. Avoiding common errors can help you avoid them.

MISTAKE #1 – Keep your hands close to your shoulders

To do flyes, bend your elbows slightly. From the bottom to the top, keep that position.

Many exercisers make the mistake of starting the flye as a press since their hands are so close to their shoulders. This is a big mistake. When the goal of flys, which is to isolate the pec muscles, a press uses the triceps.

MISTAKE #2 – Doing quick reps


Flyes should be done slowly and in controlled movements, just like other types of exercise. Flyes are often done too fast.

You don’t need speed. This could lead to injury by not using the chest muscles as efficiently as possible.

MISTAKE #3 – Rolled shoulders


This is the biggest mistake in standing fly. This is due to improper form or too much weight. Lifters may do one or both, but they sometimes get an E for their efforts.

Your shoulders should be rolled forward so that your body is not in a poor position. This can cause injury and extra stress to your shoulders. These are two situations that you will want to avoid.

MISTAKE #4: Exercising too much shoulder joint


This is the same problem that dumbbell flyes can cause. This is what happens. Cable handles can pull your hands backward and extend your arms beyond what is comfortable for your shoulder joint.

What’s the problem? It can cause additional stress to the affected areas if your muscle strength is not sufficient for this particular part of the range. Personal trainers will tell you this is a problem.

Here’s how to fix it. Slow down as you get close to full extension. This will allow you to keep your control better. Even though the cable machine is used to fly, this is important. The slow, controlled motion should be your goal.

MISTAKE #5 – Not using a split position


This may seem like an error. How does this relate to a chest exercise? It all comes down to your center of gravity.

It’s important to maintain a full range of motion, even when performing chest exercises. This is more likely if your stance isn’t split.

It can be difficult to balance if your foot position is side by side.

Split stance with your knees unlocked is the solution. This allows you to make adjustments to your center gravity and generate the force necessary for full-range motion.

You can turn your back foot slightly more sideways if you need more stability. This creates a solid platform, which is particularly helpful when you are starting the movement.

MISTAKE #6: Limiting Forward ROM


To extend your range of motion, let the hands touch each other like regular flyes

This will give you a more intense workout. This step should be done in a controlled manner and not in a random fashion.

To counterbalance the imbalance you have created, it is important to keep your control. This is just the beginning.

Also, alternate which hand crosses the other. This makes it a bit more difficult to focus on the exercise to get the best results.

Alternatively, you can move your hands so closely that they touch each other. You won’t get the most out of cable flys if you skip this step.


Cable fly is a great exercise for chest and workout if you perform the exercise correctly can improve your overall physique by adding mass to your chest

If you follow all the information given in this blog you are very highly likely to get a good amount of muscle gains!

Don’t forget to leave your comments below

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