Steve Pumphrey

Changing Lives Through Fitness Coaching

Cable Fly

Clip the “D” handles on the cables and position the pulleys at chest height Set a weight that you think you can handle for between 10 and 12 reps. Start with about half of what you do for a dumbbell bench press. Stand mid-way between the pulleys, bend your elbows slightly and lean forward a few degrees. Squeeze the handles to the center of your body in an arching motion using your chest muscles. To better focus on using your chest, visualize pulling the cables with your elbows instead of your hands. Squeeze your chest and hold for a second and then release slowly. Gently release the handles after completing 10 to 12 reps. Repeat for three sets.

Related Posts

Triceps Rope Extensions
The last exercise in this series will focus on the back of your arms or your triceps. Switch to the rope...
Declined Cable Press
If you lay face-down on an inclined bench, is it still an inclined bench? LOL! Well, the bench is inclined...
Inclined Dumbbell Bench Press
This inclined version of the dumbbell bench press will work more of your upper chest. I use a lighter...
Dumbbell Bench Press
If you don’t have access to a full gym of equipment a few select dumbbells and a bench can do wonders...
Isometric Floor Presses
I use these as a warm-up exercise to get the blood flowing to my chest before I start my heavier, full...