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
- Back against a bench.
- Maximum stretch behind your body.
- Return under control.
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
Stable, lots of tension in the stretch.
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.
- Pec Deck · Machine · rating A
- Cable Fly · Cable · 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 seated cable fly.
Let Mitta set the weight.
Mitta plans the seated cable fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
seated cable fly
What muscles does the seated cable fly work?
The seated cable fly mainly trains your chest.
How many reps of the seated cable fly should I do?
Mitta plans the seated 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 seated cable fly?
Good alternatives that train the same muscle are the pec deck, cable fly and dumbbell fly.
Is the seated cable fly good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the seated cable fly have rating A?
Stable, lots of tension in the stretch.