Cable Lying Fly
Expert Advice
Maintain a slight bend in your elbows throughout the exercise to keep constant tension on the chest muscles and protect your joints.
How-to-do Steps
- Set the pulleys to a high position and select the desired weight.
- Lie on a flat bench in between the pulleys, with a handle in each hand.
- Extend your arms out to the sides, maintaining a slight bend in the elbows.
- Bring your hands together in a hugging motion over your chest.
- Slowly return your arms back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Lying Fly primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Biceps20%
Shoulders20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Lying Fly work?
Cable Lying Fly primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Lying Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Lying Fly suitable for beginners?
Cable Lying Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
