LiftSets / Exercises / Flat Bench Cable Flyes

Flat Bench Cable Flyes

Works the chest.

What to think about

• Slight bend in the elbow, kept fixed.
• Open in a wide arc to a stretch across the chest.
• Squeeze the weights together over the chest.

How to do it

1. Position 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.
2. Lay flat on the bench and keep your feet on the ground.
3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
4. Extend 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.
5. Now 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.
6. Slowly come back to the starting position.
7. Repeat for the recommended amount of repetitions.

Other exercises for the chest

• Alternating Floor Press
• Barbell Bench Press - Medium Grip
• Barbell Incline Bench Press - Medium Grip
• Bent-Arm Dumbbell Pullover
• Butterfly
• Cable Crossover
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press

Track it in LiftSets

Log Flat Bench Cable Flyes with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

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