Flat Bench Cable Fly
A fly on a flat bench set between two low pulleys, keeping tension on the chest from the stretched bottom all the way to the squeeze at the top, where dumbbells go slack.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3
- Reps
- 12–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a flat bench between two low pulleys, lie back with a handle in each hand and hold the arms out to the sides level with the chest, elbows softly bent.
Keep the elbow bend fixed and the shoulder blades on the bench.
Pull the handles up and together in an arc over the chest.
Squeeze for a second with the hands together.
Lower back out to the sides under control until you feel a stretch.
Breathing: Exhale as the handles come together, inhale as the arms open.
Coaching tips
Hug a big tree
Squeeze at the top
Control the stretch
Common mistakes
Pressing the handles instead of sweeping them
Letting the cables pull the arms too deep
Lifting the shoulders off the bench
Safety notes
Have a partner hand you the handles, or pick them up one at a time before lying back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.