Standing Cable Chest Fly (Upper Position)
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The Standing Cable Chest Fly in the upper position is a strength exercise performed on a cable machine with adjustable pulleys set high, where you grasp the handles, step forward into a staggered stance, and pull the cables downward and inward in a hugging motion until your hands meet in front of your chest before controlled return. Its primary purpose is to isolate and develop the upper portion of the pectoralis major for enhanced chest thickness and definition. It benefits bodybuilders, athletes seeking balanced chest development, and anyone improving shoulder stability, requiring only a cable machine.
How to Perform Standing Cable Chest Fly (Upper Position)
- 1Set the cable pulleys to the highest position on the cable machine and attach single handles.
- 2Stand facing away from the machine with feet shoulder-width apart, knees slightly bent, and core engaged.
- 3Grab a handle in each hand, step forward slightly to create tension, and position arms extended out to sides at shoulder height with palms facing forward.
- 4Bend elbows slightly and squeeze shoulder blades together to start.
- 5Exhale as you bring hands together in a wide arc in front of your chest, keeping slight bend in elbows and focusing on chest contraction.
- 6Pause briefly at peak contraction with hands nearly touching.
- 7Inhale as you slowly return arms to starting position in a controlled arc, resisting the cables.
- 8Key form tips: Keep back straight and shoulders down (avoid shrugging); move in a fly path, not pressing; control the eccentric phase to prevent swinging; common mistake is using momentum or locking elbows.