Cable flyes are a single-joint movement that target the pectoral (chest) muscles. Starting with your arms in a horizontally abducted position, you hold cables with each hand and pull them together in front of your body to work the chest muscles.

Because this is a single-joint exercise, it is one of the best movements to perform if you specifically want to work the chest muscles. Several other chest movements such as bench press or push ups are multi-joint and also work the shoulders and triceps. You should perform this exercise if you solely want to build strength in the chest, or if you feel shoulder pain during other pushing movements.

To perform a cable fly, you will need a Functional Trainer. If you have a Cable Pulley Machine, you can perform single arm cable flyes.

• Start by setting the cables just above shoulder height and attach the adjustable stirrup handles.

• Hold onto both handles with a neutral grip and take a step forward in a staggered stance position. Your arms should be horizontally abducted with a slight bend in your elbows.

• Push the handles towards each other in front of your body and squeeze your chest. Control the movement as you release your arms back to the starting position.

Although this is a chest exercise, it requires core strength to stabilise your body throughout the movement. In the staggered stance position, keep your hips square and brace your core, this will stop your back from arching and maintain stability throughout the movement.

To mix up your training, you can adjust the cables to perform low or high cable flyes. Each exercise targets certain pectoral muscles depending on the angle.

If you don’t have access to cables, you can perform the movement with Dumbbells. Lie with your back flat on a bench, hold the dumbbells either side of your body with your arms extended. Pull the dumbbells together above your chest and lower back down, keeping a slight bend in your elbows throughout.

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Tags: Equipment > Gym Machines ; Exercise Type > Strength