4 Variations Of The Pec Fly For A Chiseled Chest-Part 3: Cable Flys

In parts 1 and 2 of this series we went over the machine pec fly, as well as the dumbbell pec fly. Both of these superb exercises are a fantastic way to work the chest and increase both the size and strength of the pectoral muscles. In this article we will look at another great variation of the pec fly that can add variety and additional challenges to your chest workouts.

 

Basics of the cable pec fly

Doing cable pec flys requires the use of a cable crossover machine. These machines, or some variation of them, are found in nearly all gyms. They are usually found in recreation centers as well. Cable crossover machines are sometimes less commonly found in personal training studios and corporate fitness centers. This is due primarily to the space that they take up, and the higher costs associated with such machines. Some cable crossover machines are basic and only have two cables and their respective attachments, whereas others have a whole series of additional cables and exercise options built into them such as seated cable rows, lat pulldown, and preacher curls. As long as you have the basic cable crossover machine, you will be able to work the chest muscles doing pec flys.

 

Benefits And Differences Of The Cable Pec Fly

There are some significant differences between the cable pec fly as opposed to machine pec fly. First, cable pec flys require more control then the machine pec fly. Since the lifter is pulling a cable, the range of motion is not controlled. Because of this, greater use of muscles throughout the shoulders are required to help stabilize the cable throughout the movement. Secondly, when one is using the machine pec fly, the person is typically seated (although I have seen standing versions of this machine). The cable pec fly requires the person to utilize more muscles throughout the core, particularly as the weight increments go up. The core muscles help to stabilize the lifter’s position and prevent him or her from being pulled out of the proper lifting stance.

 

The cable pec fly differs from the dumbbell pec fly in a few ways. First, when doing a dumbbell pec fly, gravity begins to cut out as one nears the top of the range of motion. Once a person gets beyond 45 degrees of motion, the load on the chest will begin to diminish. This is not the case with the cable pec fly. Since the weight that is being lifted is via the cable, and the weight is being moved vertically the entire exercise, the resistance stays consistent throughout the entire range of motion. This means that a person can bring the arms all the way together in front, or even “crossover” each other, and there will still be significant resistance. Secondly, as is the case with the machine fly, the lifter is not lying down or sitting. Therefore, more core muscles are utilized to maintain solid posture and positioning.

 

Basics Of The Cable Pec Fly

Some basic principles can go a long way toward maximizing one’s effort and keeping safe as well. One of the more common mistakes seen with the cable pec fly is the locking out of the elbows. The elbows should stay bent throughout the entire range of motion. This helps prevent undue stress on the elbows, which can become significant at higher weights. Additionally, many people will benefit from placing one leg in front of the other for stability. At higher weights, the lifter can struggle with getting pulled backward toward the machine. By taking a split stance with one leg out in front and the other leg back, the lifter can drop his or her weight slightly, thereby creating a more solid base and prevent being pulled around by the weight. Finally, it’s worth noting that the arms should come together in front of the chest, and not up high toward the front of the shoulders. When lifters bring the cables together too high in front of them, the force begins to transfer more to the anterior deltoids rather than the pectoral muscles.

 

Variations Of The Pec Fly

 

3 Basic Variations

The cable pec fly can be broken down into 3 basic variations. The lifter can set the cables high towards the top of the machine, towards the middle of the machine, or towards the bottom of the machine. All three variations do involve the use of the pectoral muscles. Taking the machine positioning from the high position to the low position will alter the effect on the muscles somewhat. The lower position tends to be less demanding on the shoulders for many people who experience problems in that area. For some, doing the pec fly from the high position results in shoulder pain, whereas doing it from the lower position can often reduce or even eliminate such a problem. Shoulder problems are varied. While many people find relief for the shoulder(s) from using the lower position, some will actually find this makes it worse depending on the location and severity of the problem. Respect the pain in your shoulder(s). If you are having problems with any of the various positions for this exercise, refrain from this exercise and seek out a doctor’s advice before continuing.

 

Additional Cable Pec Fly Variations

Additional pec fly variations offer the consistent lifter a means of changing up his or her lifting routine and further challenging the muscles. These variations will apply resistance to the muscles in a different way. In some cases the differences can be minor, but significant enough to pull in parts of the chest muscles that might otherwise go underworked or neglected.

 

Incline Bench Pec Fly

This exercise requires a free standing incline bench. The cables are typically set up in the lowest position possible. The lifter grips the handles and draws the arms up over the upper chest region. This variation targets the upper pectoral, or clavicular pectoral area of the chest. It also uses a higher degree of anterior deltoid usage. Those with chronic shoulder problems should engage with caution or avoid this exercise altogether.

 

Flat Bench Pec fly

An excellent variation of the dumbbell pec fly, the flat bench pec fly increases the range of motion whereby the muscles must overcome resistance. Unlike the dumbbell pec fly, the cables are not subject to angles whereby gravities effect starts to diminish. The lifter experiences significant resistance from the beginning of the range of motion, all the way to the end with the hands meeting together at the top.

 

Cable Pec Fly On An Exercise Ball

The cable pec fly on an exercise ball requires additional stability, coordination, and control that other variations of the cable pec fly do not. Instead of lying on a stable surface, the lifter lies on an exercise ball while engaging in the movement. Beyond that, the movement is the same as the flat bench pec fly. This more advanced version of the cable pec fly should not be done by beginners. Additionally, it is imperative that an exercise ball is used that is specifically designed to handle additional weight beyond a lifter’s own body weight. Most exercise balls are not designed for this, so make sure to check with the manufactures usage specifications.

 

Cable Pec fly From The Seated Position

This variation of the pec fly is very similar to the machine pec fly. In order to do this exercise, you need a bench to sit on that has a back to it. Sometimes lifters will use a preacher curl bench, provided that the padded area used to support your arms during a preacher curl does not interfere with the lift. Very often raising the seat height can fix such a problem. When using a bench or a preacher curl bench, you may need to place a heavy weight behind the bench so that the weight being pulled on the cables does not pull you backward.

 

The cable pec fly while sitting operates nearly identical to the machine pec fly, with the primary difference being that doing this exercise with cables requires a great deal more control than its machine counterpart. Getting in and out of the setup for this exercise can also prove challenging, especially at higher weights. Using a lifting partner to help you into the setup is advisable. When done, this exercise offers a great workout for the chest with a high degree of range of motion.

 

Final Notes On The Cable Pectoral Fly

The cable pectoral fly is a great chest exercise, and has a good number of variations to challenge the muscles and keep things interesting. Some of the more advanced versions such as using an exercise ball to lie on are not for beginners. Consider using cable pec flys in your workouts and make sure to check back for the next article in this series on the pec fly.

 

 

Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.