Flat Bench Cable Fly
Muscles worked
Instructions
- 1Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
- 2Lay flat on the bench and keep your feet on the ground.
- 3Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
- 4Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
- 5Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
- 6Slowly come back to the starting position.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Flat Bench Cable Fly
The flat bench cable fly mirrors the dumbbell fly motion while adding constant tension on the chest from the cable's resistance, including at the stretched position where dumbbells lose effectiveness. Lying between two low pulleys, you bring the handles together in an arc above the chest with a fixed elbow angle. It's an excellent choice to finish a session with continuous tension on the mid chest.
check_circleBenefits
- check_circleConstant tension across the whole range thanks to the cable
- check_circleGood work for the mid and inner chest
- check_circleLess risk of losing control than with heavy dumbbells
lightbulbExecution tips
- lightbulbPosition the bench precisely between the two pulleys before starting
- lightbulbKeep the same slight elbow bend throughout
- lightbulbFinish the movement by slightly crossing the hands at the top
warningCommon mistakes
- warningPoor pulley height setup relative to the bench
- warningUsing the arms like a press instead of a fly
- warningToo much load that breaks the arc-shaped path
helpFrequently asked questions
Does this exercise replace the dumbbell fly?expand_more
It can replace or alternate with it; the main advantage is continuous tension, especially useful for longer sets.
Which pulley height should I use?expand_more
Set both low pulleys roughly at bench height for a symmetrical path.
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