Cable seated chest fly
Cable seated chest fly brings your arms together in front of you from a seated position, working your chest and the fronts of your shoulders. It offers a simple way to practise a chest-fly movement and focus on a controlled squeeze. It needs no equipment.
Videos
From a seated position, your arms travel inward until they meet in front of your body, creating the familiar closing motion of a chest fly. You should feel the movement mainly across your chest, with some involvement at the fronts of your shoulders. The seated position keeps your lower body out of the movement.
Choose this movement when you want an approachable way to build awareness and control through your chest and shoulders. It needs little space, involves no floor work and may suit you if standing movements feel less steady. Because there is no equipment to organise, it is also easy to include in a simple movement routine.
How to do it
Sit on the floor with your legs comfortably bent and your upper body upright.
Raise your arms out to your sides with your elbows softly bent and your palms facing forward.
Bring your hands towards each other in a wide arc in front of your chest.
Finish with your hands close together in front of the centre of your chest.
Open your arms along the same wide arc until you return to the starting position.