Chest fly · Gym
Cable Chest Fly
The Cable Chest Fly is a chest fly for the chest and shoulders, done in the gym.
How to do it
- Slight bend in the elbows, keep it fixed
- Bring the handles together in a hug
- Feel the stretch on the way back
Coach’s tip
Set pulleys at shoulder height; lower for upper chest.
Sets and reps
How the 6 BindTrue programs that use it dose the Cable Chest Fly:
- Sets
- 2–3
- Reps
- 12–15
- Rest
- 60 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Cover Model Push: 3 × 12–15 · 5 days a week
- Chest Up, Shoulders Back Chest + Row: 3 × 12–15 · 3 days a week
- Chest Like Armor Upper A: 3 × 12–15 · 4 days a week
- Five-Day Mass Builder Push: 3 × 12–15 · 5 days a week
- Golden-Era Split Chest & back: 3 × 12–15 · 6 days a week
- Push Pull Legs Push A: 2 × 12–15 · 6 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.