Cable Standing Fly

pectoralschestcable

Matutunan kung paano gawin ang Cable Standing Fly nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Deltoids, Triceps.

Cable Standing Fly exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Standing Fly

Sundin ang mga hakbang na ito para maisagawa ang Cable Standing Fly nang may tamang form:

  1. 1I-attach ang mga handle sa cables sa antas ng dibdib.
  2. 2Tumayo nang may pagitan ng balikat ang mga paa, nakaharap palayo sa cable machine.
  3. 3Hawakan ang mga handle nang overhand grip, mga palad nakaharap pasulong.
  4. 4Humakbang nang bahagyang pasulong para magkaroon ng tension sa cables.
  5. 5Panatilihing naka-engage ang core at tuwid ang likod sa buong ehersisyo.
  6. 6Na may bahagyang tukod sa mga siko, dahan-dahang dalhin ang mga braso pasulong at magkasama sa harap ng dibdib.
  7. 7Pigulin ang mga kalamnan ng dibdib sa rurok ng galaw.
  8. 8Dahan-dahang ibalik ang mga braso sa simula.
  9. 9Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Standing Fly

Primary

pectorals

Secondary

deltoidstriceps

Exercise Details

Equipment
cable
Body Part
chest
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable Standing Fly?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

cable middle fly exercise demonstration na nagpapakita ng tamang form

cable middle fly

pectoralscable
cable decline one arm press exercise demonstration na nagpapakita ng tamang form

cable decline one arm press

pectoralscable
cable decline fly exercise demonstration na nagpapakita ng tamang form

cable decline fly

pectoralscable
cable decline press exercise demonstration na nagpapakita ng tamang form

cable decline press

pectoralscable
cable press sa exercise ball exercise demonstration na nagpapakita ng tamang form

cable press sa exercise ball

pectoralscable
cable isang braso decline chest fly exercise demonstration na nagpapakita ng tamang form

cable isang braso decline chest fly

pectoralscable

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Standing Fly?

Ang Cable Standing Fly ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Deltoids, Triceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Cable Standing Fly?

Ang Cable Standing Fly ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Standing Fly nang may tamang form?

Simulan sa pamamagitan ng I-attach ang mga handle sa cables sa antas ng dibdib. Tumayo nang may pagitan ng balikat ang mga paa, nakaharap palayo sa cable machine. Hawakan ang mga handle nang overhand grip, mga palad nakaharap pasulong. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Standing Fly?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Cable Standing Fly?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable Standing Fly best for?

The Cable Standing Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

I-track ang Cable Standing Fly sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS