Flat Bench Cable Flyes
The Flat Bench Cable Flyes isolates the Chest through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Flat Bench Cable Flyes work?
The Flat Bench Cable Flyes primarily targets the Chest. It's an effective isolation exercise for building chest strength.
Is the Flat Bench Cable Flyes good for beginners?
The Flat Bench Cable Flyes is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Flat Bench Cable Flyes?
You need cable to perform the Flat Bench Cable Flyes. Most commercial gyms will have this available.
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