{"id":9084383,"date":"2026-10-29T06:30:27","date_gmt":"2026-10-29T05:30:27","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9084383"},"modified":"2026-10-29T06:34:23","modified_gmt":"2026-10-29T05:34:23","slug":"cable-flys","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/cable-flys\/","title":{"rendered":"Cable flys: train your chest with control"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 .8rem;font-weight:700}\n.ffm-ratgeber 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.6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p><h1>Cable flys: train your chest with control<\/h1><p class=\"ffm-lead\">Cable flys bring your arms together in an arc in front of your chest. Unlike a press, the bend in your elbows stays fairly constant. Suitable handle height, a stable stance and a manageable load help you learn the movement without turning each repetition into a chest press. Here is a two-cable setup and an option for a single outlet.<\/p><p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 Updated: 29.10.2026<\/p><div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p><p>Set both pulleys to the same height, a little above your shoulders. Holding one handle in each hand, take a small controlled step forward into a stable split stance. Bring your slightly bent arms together in front of your chest, then return slowly. Open only as far as you can control; there is no need to move behind your body or cross your hands in front.<\/p><\/div><div class=\"ffm-choices ffm-choices-quad\"><a href=\"#aufbau\" class=\"ffm-choice\">Handle height and stance<\/a><a href=\"#bewegung\" class=\"ffm-choice\">Perform cable flys<\/a><a href=\"#fehler\" class=\"ffm-choice\">Spot common errors<\/a><a href=\"#ausstattung\" class=\"ffm-choice\">Choose suitable handles<\/a><\/div><section id=\"aufbau\" class=\"ffm-section\"><h2>Set up cable flys: height, distance and stance<\/h2><p>The basic two-arm version needs two separate cable outlets to your sides, slightly behind you, and two compatible single handles. Set both sides equally. ACE starts a little above shoulder height: a useful starting point rather than a universal measurement. Before the set, use a light load to check clear cable travel and that the height adjustment is locked.<\/p><p>Take both handles under control rather than jerking a heavy stack up from the open-arm position. Place one foot forward, keep soft knees and lean your whole body slightly forwards if needed. Step out only enough to clear the cables while retaining travel for the repetition. A deep lunge or excessive back arch does not replace a suitable load.<\/p><h3>One outlet supports a single-arm version<\/h3><p>If your machine has one outlet, train one side at a time. Keep your trunk reasonably still rather than rotating with your arm. Two handles on one cable do not create two independent sideways pulls. The same applies to digital devices: check the intended mounting and clear cable path before buying more accessories.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/kabelzug-zuhause-nachruesten\/\">Add a cable station at home: choose the right setup<\/a><\/section><section id=\"bewegung\" class=\"ffm-section\"><h2>Perform cable flys: an arc rather than a press<\/h2><ol><li>Start with your arms open and elbows slightly bent. Your upper arms can sit a little below shoulder height. Keep your wrists comfortably aligned with your forearms.<\/li><li>Bring your upper arms forwards in a wide arc, keeping a fairly constant elbow angle. Breathe out as your hands meet in front of your chest; avoid unnecessarily holding your breath.<\/li><li>Pause briefly without banging the handles together or crossing your hands far over. Let your shoulders move naturally without jutting your head forwards.<\/li><li>Open slowly to your comfortable, controlled limit. Do not let the cables pull you backwards or the weights slam down. Stop the set if you feel pain.<\/li><\/ol><style>.ffm-fly-visual{margin:28px 0;max-width:620px}.ffm-fly-frame{overflow:hidden;width:100%;aspect-ratio:1\/1;border-radius:10px;background:#f3f3f3}.ffm-fly-frame img{display:block;width:200%;max-width:none;height:auto;margin:0;animation:ffm-fly-positions 3s steps(1,end) infinite}.ffm-fly-visual figcaption{font-size:14px;color:#666;text-align:center;margin-top:10px}@keyframes ffm-fly-positions{0%,49.99%{transform:translateX(0)}50%,100%{transform:translateX(-50%)}}<\/style><figure class=\"ffm-fly-visual\"><div class=\"ffm-fly-frame\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/cable-flys-wechselbild.png\" width=\"1774\" height=\"887\" alt=\"Cable flys: open arms and hands in front of the chest\" loading=\"lazy\"><\/div><figcaption>Cable flys: open arms and hands in front of the chest<\/figcaption><\/figure><p>For example, try two light sets of 10\u201315 controlled repetitions to begin. This is an adjustable learning suggestion. Pick a load that preserves the same arm path even in the final repetitions, then progress in small steps. Kilogram labels on different machines are not directly comparable because pulley ratios and friction vary.<\/p><\/section><section id=\"fehler\" class=\"ffm-section\"><h2>These errors change your cable flys<\/h2><h3>Your flys become a press<\/h3><p>If you bend your elbows deeply on the way out and straighten them in front, you increasingly perform a press. Reduce the load and practise the arc with a fairly constant bend.<\/p><h3>Opening too far backwards<\/h3><p>More stretch is not a goal by itself. Stop sooner if your shoulders tip forwards, you push your ribcage out or cannot brake the return. Someone else\u2019s end position is not a target for your shoulders.<\/p><h3>Using momentum from your body<\/h3><p>If your knees bounce or your torso shifts forwards on each repetition, check the load first. Your feet and trunk should provide a stable base rather than a run-up.<\/p><\/section><section id=\"winkel\" class=\"ffm-section\"><h2>High or low pulley: master one version first<\/h2><p>A high pulley with a downward arc or a low pulley with an upward arc changes the direction of pull. These are different variations rather than automatic improvements. Change one setting at a time and start light again. The angle alone guarantees neither complete isolation of the \u201cinner chest\u201d nor muscle growth.<\/p><p>Cable flys and bench pressing serve different roles. Flys bring your arms together; pressing combines elbow and shoulder movement in a push. If you first need to choose between a machine, barbell or dumbbells, use the existing buying comparison.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/chest-press-or-bench-press\/\">Chest press or bench press: choose your pressing setup<\/a><\/section><section id=\"ausstattung\" class=\"ffm-section\"><h2>Suitable handles: two cost CHF 18.\u2013 in total<\/h2><article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/one-hand-grip-cable-cross-rubberized-cable-pull\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-25759_Einhand-Griff-Cable-Cross-gummiert-Kabelzug_0-20250314-102201.jpg\" width=\"1000\" height=\"1000\" alt=\"Rubber-grip Cable Cross single handle with chrome frame\" loading=\"lazy\"><\/a><div class=\"ffm-card-body\"><h3>One-Handed Rubber-Coated Cable Cross Handle<\/h3><p class=\"ffm-price\">CHF 9.\u2013 each \u00b7 CHF 18.\u2013 for two<\/p><p>The shop lists a swivel, a rubber grip with a 3 cm diameter and a 14 cm width. The two-arm version shown uses two handles; one is enough to alternate arms. If your station already includes suitable handles, there is no need to buy another pair.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/one-hand-grip-cable-cross-rubberized-cable-pull\/\" class=\"ffm-btn\">View the handle: check quantity and connector<\/a><\/div><\/article><p>CHF 18.\u2013 covers the two handles only. The cable station, required connectors and any shipping charges are not automatically included. Check the attachment, approval and package contents, especially for proprietary digital systems. Original shop photo and verified specifications, without a hands-on product test. Price checked 29.10.2026.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/digital-cable-machine\/\">Check digital cable machines and required equipment<\/a><\/section><section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Frequently Asked Questions<\/p><h2>Cable flys: common questions<\/h2><details class=\"ffm-faq\"><summary>How high should I set the pulleys?<\/summary><p>For this version, set both equally, a little above shoulder height. Use a light load to check a clear, comfortable arc. High and low pulley positions are different variations rather than automatically better setups.<\/p><\/details><details class=\"ffm-faq\"><summary>How far back should I open my arms?<\/summary><p>Only to your comfortable, controlled limit. You do not need to bring your hands behind your body. If your shoulder position changes or the cables pull you backwards, reduce the range and the load if needed.<\/p><\/details><details class=\"ffm-faq\"><summary>Should my elbows stay fully straight?<\/summary><p>No. Keep a slight bend and a fairly constant angle. Deep bending on the way out followed by straightening in front shifts the movement towards a chest press.<\/p><\/details><details class=\"ffm-faq\"><summary>Do I need to cross my hands?<\/summary><p>No. Bring them together under control in front of your chest. Crossing far over is neither required nor evidence of better chest training. Avoid banging the handles together.<\/p><\/details><details class=\"ffm-faq\"><summary>Can I do flys with one cable outlet?<\/summary><p>Yes, one arm at a time. Keep your trunk still and choose a controllable load. The simultaneous two-arm version needs two separate sideways pulls, rather than two handles on one cable.<\/p><\/details><details class=\"ffm-faq\"><summary>Does CHF 9.\u2013 buy a pair of handles?<\/summary><p>No. The Cable Cross single handle costs CHF 9.\u2013 each, or CHF 18.\u2013 for two. One is enough for the single-arm version. Before buying, check whether your station already includes suitable handles and connectors.<\/p><\/details><\/section><section id=\"quellen\" class=\"ffm-section\"><h2>Source and context<\/h2><p>The basic movement with two pulleys a little above shoulder height, slightly bent arms and controlled closing is checked against ACE. Setup, variation, error and learning-volume guidance is our practical interpretation. This establishes neither superiority over bench pressing nor a compulsory range for everyone.<\/p><ul><li><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/160\/standing-chest-fly\/\" target=\"_blank\" rel=\"noopener\">ACE: Standing Chest Fly<\/a><\/li><\/ul><\/section><div class=\"ffm-cta\"><h2>Your cable station is ready: choose handles that fit<\/h2><p>If handles are all that is missing, check two compatible singles before buying another station. A single outlet lets you alternate sides with one handle. If you are unsure about the connector, show us your machine and we will help identify the accessories you actually need.<\/p><div style=\"display:flex;flex-wrap:wrap;justify-content:center;gap:12px\"><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/one-hand-grip-cable-cross-rubberized-cable-pull\/\" class=\"ffm-btn ffm-btn-primary\">Check handles and quantity<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/contact\/\" class=\"ffm-btn\">Ask us about the connector<\/a><\/div><\/div><div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Cable Flys: Brust am Kabelzug kontrolliert trainieren Cable Flys f\u00fchren die Arme in einem Bogen vor der Brust zusammen. Anders als beim Dr\u00fccken bleibt die Beugung im Ellbogen dabei ungef\u00e4hr gleich. Mit passender Griffh\u00f6he, stabilem Stand und einem gut dosierten Gewicht lernst du die Bewegung, ohne aus jeder Wiederholung eine Brustpresse zu [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9084383","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084383","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9084383"}],"version-history":[{"count":2,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084383\/revisions"}],"predecessor-version":[{"id":9084386,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084383\/revisions\/9084386"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9084383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}