At Body By Ford, every trainer has their favorite go-to exercise—one that delivers results, feels great, and keeps workouts engaging. While Cameron loves a solid sled workout for building leg strength, his current favorite exercise is the cable chest fly.
Here’s why Cam swears by it and why you might want to add it to your routine:
1. Constant Tension for Maximum Muscle Engagement
One of the biggest advantages of the cable chest fly over free weights is the constant tension it provides. Unlike dumbbells, which lose tension at certain points in the range of motion (like when they’re directly above you at the top of a press), cables keep the chest muscles engaged from start to finish. This leads to better muscle activation and more controlled movement, which can help with both muscle growth and endurance.
2. Excellent for Chest Isolation
While compound movements like bench presses are great for overall upper body strength, the cable chest fly allows for better chest isolation. It minimizes strain on the shoulders and arms, letting you focus solely on squeezing and contracting the pecs. If you’ve ever struggled to really feel your chest working during presses, incorporating cable flies can help improve that mind-muscle connection.
3. Versatility to Target Different Angles
The cable chest fly isn’t a one-size-fits-all movement. By adjusting the height of the pulleys, you can emphasize different parts of the chest:
High to Low (Low Cable Fly): Targets the lower chest
Mid-Level (Standard Fly): Focuses on the mid-chest for an even contraction
Low to High (High Cable Fly): Emphasizes the upper chest
This versatility makes it easy to switch up your workout, avoid plateaus, and develop a well-rounded chest.
How to Perform the Cable Chest Fly Correctly
Set the pulleys at your desired height and grab the handles.
Step forward slightly, keeping a slight bend in your elbows.
Bring your hands together in a wide, hugging motion, squeezing your chest at the center.
Slowly return to the starting position with control, keeping tension on the cables.
Tips for Success
Want to get the most out of your cable chest fly? Here are Cam’s top tips:
Control the movement. Avoid using momentum and focus on slow, controlled reps to maximize muscle engagement.
Maintain a slight bend in your elbows. Locking your arms straight can put unnecessary strain on the joints. Keep a slight bend for better tension.
Don’t overload the weight. This is a form-focused exercise. Using too much weight can lead to poor technique and reduced chest activation.
Squeeze at the top. Pause for a second when your hands meet in front of you to fully contract the chest.
Adjust the height for variety. Switch between high, mid, and low pulley settings to work different areas of your chest.
Give It a Try!
Cam recommends the cable chest fly for anyone looking to build a strong, sculpted chest with better muscle engagement and control. Next time you’re in the gym, give it a shot! And if you need help perfecting your form or structuring a killer chest workout, Cam and the rest of our BXF training team are here to help! Set up a free consultation here and train with the best in NOLA!
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