TETSUCable Fly vs Medicine Ball Chest Pass
The Cable Fly and the Medicine Ball Chest Pass both train the pectorals as their primary muscle. The Cable Fly uses a cable while the Medicine Ball Chest Pass uses a medicine ball. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Fly | Medicine Ball Chest Pass | |
|---|---|---|
| Primary muscle | pectorals | pectorals |
| Body part | pectorals | chest |
| Supporting muscles | — | shoulders and triceps |
| Equipment | cable | medicine ball |
| Steps in our guide | 6 | 5 |
How each one starts
Cable Fly — first steps
- Set both pulleys to chest height and choose a light to moderate weight.
- Hold a handle in each hand and step forward into a staggered stance.
Medicine Ball Chest Pass — first steps
- Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- Extend your arms forward, pushing the medicine ball away from your chest with force.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Fly keeps constant tension on the muscle through the whole range of motion. The Medicine Ball Chest Pass suits explosive, power-focused reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the pectorals adapting.
Full form guides
Common questions
Is the Cable Fly better than the Medicine Ball Chest Pass?
Neither is universally better — both train the pectorals as the primary mover. The Cable Fly keeps constant tension on the muscle through the whole range of motion, while the Medicine Ball Chest Pass suits explosive, power-focused reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Fly and the Medicine Ball Chest Pass in the same program?
Yes, but usually not in the same session — they overlap heavily on the pectorals. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable Fly and the Medicine Ball Chest Pass work the same muscles?
The primary muscle is the same: the pectorals. Supporting muscles differ slightly — minimal assistance for the Cable Fly versus shoulders and triceps for the Medicine Ball Chest Pass.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.