Isolation · Isolation
Cable Flye
Also known as Cable Crossover. Targets Chest with an optimal working range of 10–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Cable Flye:
- 1 Slight forward lean with stable split stance
- 2 Lead with elbows and squeeze chest at peak
- 3 Control return against cable tension
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Letting cables pull shoulders back into hyperextension
- ✕ Using momentum to swing arms forward
Programs Featuring Cable Flye (5)
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.