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Standing Cable Chest Flys

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

Chest flys develop the pectoral muscles for a broad, strong chest.

Muscles Worked

Starting Position
Stand in front of the cable machine with a handle in each hand and your arms extended out to the sides. Keep your hands slightly in front of the line of your chest. Stagger your feet so that one leg is forward. The forward knee should not come in front of the ankle or knee injury may result (see Photo 1).


  1. Press your arms together in front of you until your arms are extended and your hands meet (see Photo 2).
  2. From the completed chest fly, allow your arms to return to the starting position, maintaining a controlled movement. It is very important not to lock your elbows during this exercise. Keep your elbows soft, with a slight bend in them, throughout the entire movement. Your wrists should also remain straight (see Photo 3).
  3. Repeat steps 1 and 2 above for a full set of 12 repetitions, switching to the other leg forward halfway through the set.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.