What should I feel during Cable fly?

Chest shortens as the hands meet without shrugging the shoulders.

What are common mistakes with Cable fly?

Turning it into a press; Letting shoulders roll forward

How do I progress Cable fly?

Add slow control before adding stack weight.

What can I do instead of Cable fly?

Pec deck, Dumbbell fly, Push-up plus pause

Cable fly

Handles at chest height, one foot forward, ribs down.

family=flypattern=chest isolationforce=pushmechanic=isolationequipment=cable

Muscles

muscle emphasis · training guidance

chestPRIME

Primary: chest
Supporting: None listed

Mechanics

Pattern: chest isolation
Equipment: cable
Geometry: 90° Alignment
Target feel: Chest shortens as the hands meet without shrugging the shoulders.
Progression: Add slow control before adding stack weight.
Regression: Shorten range if shoulder position gets sloppy.

Common errors

Turning it into a press
Letting shoulders roll forward
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

Pec deck
Dumbbell fly
Push-up plus pause

Low-to-high cable fly Same pattern: chest isolation · Shared equipment: cable
Band crossover fly Same pattern: chest isolation
Svend press Same pattern: chest isolation
Doorway pec stretch Same pattern: chest isolation
Bayesian cable curl Shared equipment: cable

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Shorten range if shoulder position gets sloppy.
Standard: Cable fly
Advanced / progression: Add slow control before adding stack weight.

Atlas metrics

Movement pattern: chest isolation
Primary target: chest
Supporting muscles: None listed
Equipment: cable
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Cable fly?: Handles at chest height, one foot forward, ribs down.
What should I feel during Cable fly?: Chest shortens as the hands meet without shrugging the shoulders.
What are common mistakes with Cable fly?: Turning it into a press; Letting shoulders roll forward
How do I progress Cable fly?: Add slow control before adding stack weight.
What can I do instead of Cable fly?: Pec deck, Dumbbell fly, Push-up plus pause

Cable fly verified exercise line-art diagram.

The movement · Shoulder 100°→170°

Cable fly: isolation pattern, 2100 ms rep trace, engine-derived.

Train Cable fly in Gym Mode → Browse the public Atlas →