Flat Bench Cable Flys Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push (Bilateral)
  • Beginner
  • Shoulders, Triceps
Chest Exercises Diagram Target Muscle Group

Flat Bench Cable Flys Overview

The flat bench cable fly is a variation of the cable chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders.

The exercise is best used as an accessory movement to your heavy compound lifts.

This movement can be included into your chest workouts, push workouts, upper body workouts, or full body workouts.

Flat Bench Cable Flys Instructions

  1. Set both pulleys as low as possible, position a flat bench in the cable station, and select the desired weight.
  2. Sit on the end of the flat bench and grasp one handle at a time. Lay back and get into position while holding the handles at chest height.
  3. Press the handles to lockout while flexing the pecs and extending the elbows.
  4. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
  5. Return to the starting position by flexing your pecs and bringing the handles together at chest height.
  6. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Flat Bench Cable Flys Tips

  1. Imagine you’re trying to hug a tree while completing the exercise.
  2. Don’t squeeze the handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
  3. Avoid touching or banging the handles together at peak contraction to keep constant tension on the intended muscle groups.
  4. Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
  5. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.