Flat Bench Cable Flyes
How to do the Flat Bench Cable Flyes with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
,
Cable
How to do the Flat Bench Cable Flyes
- 1
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
- 2
Lay flat on the bench and keep your feet on the ground.
- 3
Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
- 4
Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
- 5
Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
- 6
Slowly come back to the starting position.
- 7
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Flat Bench Cable Flyes set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
Flat Bench Cable Flyes: common questions
What muscles does the Flat Bench Cable Flyes work?
The Flat Bench Cable Flyes primarily works the Chest.
Is the Flat Bench Cable Flyes suitable for beginners?
The Flat Bench Cable Flyes is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Flat Bench Cable Flyes?
To do the Flat Bench Cable Flyes you'll need a cable machine.
Is the Flat Bench Cable Flyes a compound or isolation exercise?
The Flat Bench Cable Flyes is an isolation exercise, it targets the chest through a single joint, which makes it useful for focused, targeted work.
How do I do the Flat Bench Cable Flyes with correct form?
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys. Follow the full step-by-step above for the complete movement.
Log your Flat Bench Cable Flyes sets, free.
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