Flat Bench Cable Fly

Flat Bench Cable Fly Instructions

• Place a flat bench in between the cables, set the attachment points on the lowest setting.
• Use the "free" handles or pulleys.
• Grab a handle in each hand with palms facing the ceiling and lay back on the bench.
• With the elbows bent slightly, use your chest musculature to bring the cables up directly over your chest.
• The path is a semi-circular motion.
• DON'T "press" the weight up in a manner similar to a bench press.
• Guide the weight in a semicircular motion on the descent, with your arms acting as a lever for your chest.
• Don't just drop the weight from the top.
• Controlled eccentrics.
• Don't lower the cable handles farther than your standard range-of-motion. 
• The bottom of the movement is just at or slightly below your chest.
• You should feel your chest musculature lengthen on the eccentric. 

*Tips*

• The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the handles.
• Refrain from "pushing" the weight forward.
• The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a slow pace.
• Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
• Imagine you are hugging a tree as you perform the exercise.