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ChestCableIsolation — shoulder horizontal adduction

Cable Fly

Reviewed by Bryan Cortez, MS

Lock the elbow, hug the stretch — a fly that turns into a press grows nothing extra.

Rep Sweet Spot
10-20
Sets
2-4
sets
RIR
0-1

How to do it

Setup

  • Cables at chest/shoulder height, slight forward lean, soft elbows locked at a fixed bend.

Execution

  • Open into a big stretch, bring the hands together and squeeze, hold; keep the elbow angle constant
  • don't press.

Common Errors

  • Bending the elbows mid-rep (turns it into a press)
  • Letting the arms travel past a comfortable shoulder stretch
  • Using momentum / body swing
  • No squeeze at the midline

No-Fly Zone

under 6 reps (it becomes a press, not a fly)

Programming

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The Evidence

Isolates the chest with stretch and squeeze. Does NOT build pressing strength — pair with a press.

SFR — 4

Train with the system.

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.