Seated Chest Flys (Cable)
Complete guide to Seated Chest Flys (Cable). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires cable. Step-by-step instructions and expert tips.
How to Perform Seated Chest Flys (Cable)
Attach two single handles to the mid pulleys of a cable machine and place a bench in the middle.
Sit on the bench and grab one handle in each hand with your arms extended out to your sides.
Retract your shoulder blades, engage your abs, and take a breath.
Bring both handles together in front of your chest in an arc, squeezing your chest at the top and exhale.
Slowly return your arms to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |