Seated Cable Chest Fly

Sit on the seat with your back against the pad and hold both cable handles at chest height. Slightly bend your elbows, pull your shoulders back, and open your chest.

Keep your elbow angle fixed and slowly bring the handles together in front of your chest. Keep your back against the pad as you move so your upper body does not come off it.

Slowly open the handles to return to the starting position. Stop just before your shoulders roll forward, when you feel your chest stretch.

Focus on feeling your chest draw inward. If you feel your arms doing the pulling, bend your elbows a little more and try again.

If your upper body shifts forward or your lower back lifts, you lose the benefit of the back support. Keeping your back against the pad is the key to this exercise.

Exhale as you bring the handles together and inhale as you open them. Exhaling as you close helps you engage your chest more effectively.

The seated position makes it harder to use torso momentum. That makes it easier to focus on your chest, so find the feeling of your chest drawing inward before adding weight.