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

  1. Place a flat bench in between the cables, set the pulleys on the lowest setting and select the appropriate weight.
  2. Grab a handle in each hand with palms facing the ceiling and lay back on the bench.
  3. With the elbows bent slightly, pull the cables up directly over your chest.
  4. Guide the weight in a semicircular motion on the descent, with your arms acting as a lever for your chest.
  5. After a pause at the bottom, bring the weight back in the same plane as the descent.


  • Go lighter on this exercise, as it is intended to be executed slowly and through a full range-of-motion.
  • The arms should not actively contribute. You want the chest musculature controlling the weight.
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