Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Cable Fly

Also called Cable crossover

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts

You need

Cable station

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Soft bend in the elbows, locked in place
  2. 2Open wide until the chest stretches
  3. 3Hug a big tree, squeezing at the middle

Most common mistake

Bending the elbows more each rep until it becomes a press.

Watch a demo

Good for

  • Ranked #1 for chest
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Pec Deckvs High-to-Low Cable Flyvs Dumbbell Bench Press
S
For chest
#1 of 32
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Research
94
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tensionExcellent
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

Constant tension that stays high in the stretch, and almost nothing else limits the set.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SPec DeckMachine
  • AIncline Machine PressMachine
  • AMachine Chest PressMachine
  • SHigh-to-Low Cable FlyCable

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