Approaching the cable machine on a chest day can be quite intimidating, especially if you do not know what part of your chest you plan on working out when ready. Cable Flyes are an excellent choice for working out your chest, giving you a great stretch, as well as solidifying your pectoral muscles. Not only are your chest muscles working in these exercises, but pushing movements such as these can also help work your shoulders and triceps. Cable flyes come in three different variations. Let’s look at all three to see which is the best fit for you if not all!
High Cable Flies
To set up high cable flyes, move the cables to the highest noches on the cable machine. Move one foot out and bring the cables in, meeting together at the center of your chest. This variation of cable fly will mostly target your lower chest. You will see yourself performing a decline type of push down, which is another exercise that works the lower chest.
Standard Cable Flies
To set up a standard cable fly, move the cables to shoulder height on the cable machine. Same as the high cable flyes, bring one foot forward and bring the two cables together towards the center of your chest. A standard cable fly will work your entire chest. This allows for engagement of all parts of the chest as well as an overall stretch for your muscles.
Low Cable Flies
To set up for a low cable fly, move the cables to the lowest noches on the cable machine, closest to the floor. Same with all other cable exercises, move one foot forward and move the cables to the middle of your chest. Lower cable flyes will work your upper chest, as you push weight from below you to around the midline of your chest. For newer individuals starting a low cable fly, it could be a good idea to perform them on an incline bench, as this will help you solidify your form, which is the most important part of any exercise.
Cable flies are a very resourceful exercise when it comes to working out your chest. The three different variations can help you isolate and solidify certain parts of your chest you wish to work on. After review of all the different types of cable chest flies there are, we hope you try them all and find the best one for you!
Written by GUADS intern Chris
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