Duration required
Focus Area required
 s rest

Chest Fly

Key Points:

  • Adjust pivot points to shoulder height and grips to the bottom.
  • With a slight bend, raise elbows up to shoulder height.
  • Lower until elbows are near sides, then repeat.

Common Mistakes:

  • Pressing instead of using an arc motion.
  • Swaying body for momentum.
  • Elbows coming too far behind shoulders.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Triceps, Shoulders
Muscle diagram with the following muscles highlighted Chest, Triceps, Shoulders

Similar Exercises

Adjust both cables to be at shoulder height. Hold both handles so that your palms are facing inwards and step forward to keep one leg in front the other for stability. Start with your elbows slightly bent in line with the shoulders.

Push your hands together in wide arcs until they almost reach each other, then slowly retract back the same path to the starting position. Your hands path should remain below the lower chest during the movement. Brace your core to keep a straight torso throughout. Repeat for the desired amount of repetitions.

Avoid allowing the elbows to come too far behind the shoulders.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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