Man doing cable chest flies

Try This Cable Fly Superset For a Massive Chest Pump

Don Saladino shares 3 fly variations to crush your chest.

When you want to get a good workout, but you’re strapped for time you need a go-to routine that gives you the most bang for your buck. Celebrity trainer Don Saladino knows what’s up.

His secret for a time-constrained pump? Hammering the chest. His three-movement chest superset uses a cable machine to hit the chest from every angle. It’s quick and effective so you’ll be out of the gym in no time. Here’s the routine.

How It Works

Saladino’s chest superset involves three variations of flies: the standing cable fly, high to low cable fly, and low to high cable fly. This cable isolation movement allows you to maintain constant tension through the entire range of motion, and you’ll hit your pecs from every angle possible as you shift positions.

Saladino recommends hitting three to four sets of each exercise, for 10 reps, as hard as you can. However, cable flies require a good deal of core stability, so they can be more challenging to load. He notes as you adjust the positioning of the cable, you may be stronger in some positions than others. Listen to your body, and adjust the weight up or down if needed.

Why It Works

Saladino’s workout narrows in on one key movement—the fly—using three different variations you’ve likely seen before. What makes this routine unique is Saladino supersets these exercises together. He cuts down on rest time, simultaneously slicing workout time and increasing time under tension, or the time your muscles are working. By doing that, you maximize the load on the chest and build more muscle.

The Workout

Ready to get jacked? To complete each fly variation in Saladino’s workout, you’ll want to start with a proper setup. Grab the cables with a neutral grip, stand facing away from your machine, and walk a few steps out to create tension in the cables. Keep your chest up, lock your core, stand with feet shoulder-width apart, and corkscrew your feet into the ground for stability.

Note: if you lack the core stability to complete this exercise with a neutral stance, try a split stance. A split stance involves positioning one foot slightly back to act as a kickstand. This stance will improve your balance so you can focus on working your chest.

Once you’re set up, you’re ready to rock. Here’s how to complete each move.

Low to high cable fly

If you’re looking to build your chest, the low-to-high cable fly is a great variation to add to your regimen. To perform Saladino’s version, set the cables low. Extend your arms out at your sides (about 30 degrees away from your body) with palms facing forward.

From here, push your hands up and towards each other in wide arcs, bringing the cables up to face level.

Traditionally, this exercise works the chest, shoulders, and triceps; but, Saladino recommends amping up the work on the chest by focusing on moving the weight with the pecs instead of relying on your shoulders. He also recommends keeping a slight bend in the elbow for even greater pec isolation.

Standing cable fly

This chest heavy hitter involves raising your cable tracks to about mid-chest. From here, extend your arms out to shoulder height with palms facing forward. Again, keep a slight bend in your elbows, and concentrate on using your pectorals to move the weight.

Push the cables to bring your hands towards each other in wide arcs. Return to the starting position, allowing your pecs to get a full stretch, engaging your chest through a full range of motion for each rep.

High to Low Cable Fly

This fly variation is what Saladino calls, “the most muscular pose.” Set up this exercise by adjusting your cable tracks high. To properly execute this move, you’ll build even greater tension by hinging at the hips to lean forward.

Like the standing cable fly, you’ll begin with your arms out at your sides at shoulder height, with a slight bend at the elbows. But because of the forward lean, you’ll be pushing the weight down towards the ground. As you push, remember to keep a slight bend in your elbows and focus on bringing your hands together under your chest.