What To Know
- You hold a pair of handles attached to the cables of a cable machine, and then lower the handles down to your sides.
- You hold a pair of handles attached to the cables of the machine, and then press the handles forward until your arms are fully extended.
- There are a number of variations of cable flys and cable presses that you can try to target different muscle groups or to make the exercises more challenging.
Cable flys and cable presses are two of the most popular exercises for building chest muscles. Both exercises involve using a cable machine to move weights in a controlled manner. However, there are some key differences between the two exercises that can make one more effective for you than the other.
What are Cable Flys?
Cable flys are a chest exercise that involves lying on a bench with your feet flat on the floor. You hold a pair of handles attached to the cables of a cable machine, and then lower the handles down to your sides. You then raise the handles back up to the starting position, keeping your elbows slightly bent throughout the movement.
Cable flys primarily target the pectoralis major muscles, which are the large muscles that make up the chest. They also work the anterior deltoids (front shoulders) and the triceps brachii (back of the upper arms).
What are Cable Presses?
Cable presses are a chest exercise that involves standing facing a cable machine with your feet shoulder-width apart. You hold a pair of handles attached to the cables of the machine, and then press the handles forward until your arms are fully extended. You then lower the handles back to the starting position, keeping your elbows slightly bent throughout the movement.
Cable presses primarily target the pectoralis major muscles, but they also work the triceps brachii and the anterior deltoids.
Cable Flys vs Cable Press: Which is Better?
So, which exercise is better for building chest muscles: cable flys or cable presses? The answer to this question depends on your individual goals and fitness level.
Cable flys are a great exercise for isolating the pectoralis major muscles. This makes them a good choice for people who want to develop a more defined chest. Cable presses, on the other hand, are a more compound exercise that works multiple muscle groups at once. This makes them a good choice for people who want to build overall upper body strength and mass.
Which Exercise is Right for You?
If you’re new to weightlifting, cable presses are a good place to start. They’re a relatively easy exercise to learn, and they work multiple muscle groups at once. Once you’ve mastered the basics of cable presses, you can add cable flys to your routine to target your pectoralis major muscles more specifically.
If you’re an experienced weightlifter, you can use both cable flys and cable presses to build chest muscles. Cable flys are a good choice for isolation exercises, while cable presses are a good choice for compound exercises.
How to Perform Cable Flys and Cable Presses
To perform cable flys, follow these steps:
1. Lie on a bench with your feet flat on the floor.
2. Hold a pair of handles attached to the cables of a cable machine.
3. Lower the handles down to your sides, keeping your elbows slightly bent.
4. Raise the handles back up to the starting position, keeping your elbows slightly bent throughout the movement.
To perform cable presses, follow these steps:
1. Stand facing a cable machine with your feet shoulder-width apart.
2. Hold a pair of handles attached to the cables of the machine.
3. Press the handles forward until your arms are fully extended.
4. Lower the handles back to the starting position, keeping your elbows slightly bent throughout the movement.
Tips for Getting the Most Out of Cable Flys and Cable Presses
Here are a few tips to help you get the most out of cable flys and cable presses:
- Use a weight that is challenging but allows you to maintain good form.
- Keep your elbows slightly bent throughout the movement.
- Focus on contracting your chest muscles throughout the movement.
- Avoid arching your back.
- Breathe out as you lift the weight, and inhale as you lower the weight.
Variations of Cable Flys and Cable Presses
There are a number of variations of cable flys and cable presses that you can try to target different muscle groups or to make the exercises more challenging.
- Incline cable flys: Incline cable flys are a variation of cable flys that is performed on an incline bench. This variation targets the upper chest muscles more than the standard cable fly.
- Decline cable flys: Decline cable flys are a variation of cable flys that is performed on a decline bench. This variation targets the lower chest muscles more than the standard cable fly.
- Wide-grip cable flys: Wide-grip cable flys are a variation of cable flys that is performed with a wide grip on the handles. This variation targets the outer chest muscles more than the standard cable fly.
- Narrow-grip cable flys: Narrow-grip cable flys are a variation of cable flys that is performed with a narrow grip on the handles. This variation targets the inner chest muscles more than the standard cable fly.
- Cable crossovers: Cable crossovers are a variation of cable flys that is performed with the cables crossed in front of your body. This variation targets the chest muscles from a different angle than the standard cable fly.
- Incline cable presses: Incline cable presses are a variation of cable presses that is performed on an incline bench. This variation targets the upper chest muscles more than the standard cable press.
- Decline cable presses: Decline cable presses are a variation of cable presses that is performed on a decline bench. This variation targets the lower chest muscles more than the standard cable press.
- Wide-grip cable presses: Wide-grip cable presses are a variation of cable presses that is performed with a wide grip on the handles. This variation targets the outer chest muscles more than the standard cable press.
- Narrow-grip cable presses: Narrow-grip cable presses are a variation of cable presses that is performed with a narrow grip on the handles. This variation targets the inner chest muscles more than the standard cable press.
Key Points: Cable Flys vs Cable Press
Cable flys and cable presses are both effective exercises for building chest muscles. However, there are some key differences between the two exercises that can make one more effective for you than the other. Cable flys are a good choice for isolating the pectoralis major muscles, while cable presses are a good choice for working multiple muscle groups at once. Ultimately, the best exercise for you will depend on your individual goals and fitness level.
Frequently Asked Questions
1. What is the difference between cable flys and cable presses?
Cable flys are a chest exercise that involves lying on a bench with your feet flat on the floor. You hold a pair of handles attached to the cables of a cable machine, and then lower the handles down to your sides. You then raise the handles back up to the starting position, keeping your elbows slightly bent throughout the movement.
Cable presses are a chest exercise that involves standing facing a cable machine with your feet shoulder-width apart. You hold a pair of handles attached to the cables of the machine, and then press the handles forward until your arms are fully extended. You then lower the handles back to the starting position, keeping your elbows slightly bent throughout the movement.
2. Which exercise is better for building chest muscles?
Both cable flys and cable presses are effective exercises for building chest muscles. However, cable flys are a better choice for isolating the pectoralis major muscles, while cable presses are a better choice for working multiple muscle groups at once.
3. How often should I do cable flys and cable presses?
You can do cable flys and cable presses as often as twice per week. However, it is important to give your muscles time to rest and recover between workouts.
