Flat Bench Cable Fly

Flat Bench Cable Fly

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Push

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. 


  • 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.
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