At a glance
- Main muscle
- Chest
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Slight bend in the elbows.
- Arms wide open in the stretch.
- Bring your hands together.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Constant tension with a good stretch; easy to adjust.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Cable Fly · Cable · rating A
- Pec Deck · Machine · rating A
- Dumbbell Fly · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable fly.
Let Mitta set the weight.
Mitta plans the cable fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable fly
What muscles does the cable fly work?
The cable fly mainly trains your chest.
How many reps of the cable fly should I do?
Mitta plans the cable fly at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable fly?
Good alternatives that train the same muscle are the seated cable fly, pec deck and dumbbell fly.
Is the cable fly good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the cable fly have rating A?
Constant tension with a good stretch; easy to adjust.