The Cable Pec Fly is a beginner-friendly cable strength exercise that targets the chest. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary muscles—
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Pec Fly
Set both cable pulleys to chest height and grip a single handle in each hand with a slight elbow bend.
Step forward into a staggered stance and lean slightly forward at the hips with a tall chest.
Start with the arms stretched out wide in line with your chest, palms facing forward.
Bring both handles together in a wide arc by squeezing the chest, finishing with hands meeting in front of you.
Pause at the top with a hard chest squeeze, keeping the elbow bend locked the whole way.
Open the arms back out slowly over 2 to 3 seconds and repeat for 12 to 15 reps.
02 The payoff
Why it earns its spot
Isolates the chest with constant cable tension.
Develops the inner-chest squeeze that pressing alone misses.
Loads the chest in deep stretch for stronger hypertrophy stimulus.
03 Don't do this
Common mistakes
Bending the elbows mid-rep, which turns the fly into a sloppy press and loses the chest focus.
Letting the hands drop too far behind the body, overstretching the front shoulders.
Rushing the opening phase, throwing away the slow return where most of the chest tension lives.
Using the torso to swing the handles together instead of squeezing with the chest.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Pec Fly, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
