How to Perform Cable Flyes

The pectoralis muscles make up the bulk of the chest muscles. These muscles are used for pushing out away from the body and pulling in from both sides to the front of the body. Exercises like push-ups, bench presses and flyes strengthen the pectoralis muscles. Body builders concentrate on the chest muscles to build bulk and add definition to the upper body. Cable flyes strengthen the pectoralis muscles and target the upper and inner parts of these muscles for added definition.

Things You'll Need

• Bilateral cables

Show More

Instructions

• 1

  Attach handles to the top of the cables. Stand in the center between the two pulleys.

• 2

  Reach up at an angle and grab a handle in each hand.

• 3

  Stand with your feet staggered, placing one slightly in front of the other.

• 4

  Pull down on the cables keeping your elbows straight. Bring your arms down and in front of your body until your hands meet. Hold for three seconds and slowly return to the starting position. Repeat eight to 10 times and work up to three sets in a row. If you cannot complete one set, lower the amount of weight on the pulley.