How To Do Flat Bench Cable Fly

Flat Bench Cable Fly is an exercise that targets the chest, both inner and outer as you progress through the movement.

Secondary emphasis is placed on the front head of the shoulders.

There is more tension on the eccentric or downward phase which means you get more out of this movement by controlling its descent and holding the bottom position for a count of “one”.

This exercise is best used as a chest workout finisher. You get better results with lighter weights and a higher rep scheme.

Flat Bench Cable Fly How To

  • Set the weight on the cable machine station according to the purpose of your program.
  • Move the D-Handles to the bottom of the cable machine station.
  • Place a flat bench on the center of the cable machine station.
  • Grab each of the D-Handles and sit on the bench.
  • Lie on the bench and extend your arms down until you feel a comfortable stretch at the bottom. The D-Handles must be in line with the top of your shoulders and chest.
  • Pull your shoulders blades back, pin then on the bench and keep your feet firmly planted on the floor.
  • With a slight bend in your elbows, exhale and slowly add force until the cables start moving.
  • Work to bring your hands close together at the top position then contract your chest muscles hard. Hold the position for a count of “one”.
  • Inhale then in a slow, controlled motion bring the handles back to the bottom position. Hold the position for a count of “one”.
  • Repeat until you hit the target number of reps.

Form and Technique

It would be better if you can get a spotter to hand you the D-Handles so you can set your body in the right position on the flat bench.

Because you are starting the movement at the bottom position where it is fully stretched, you should not explode off the bottom as you would in a pressing exercise.

Variations: Flat Bench Dumbbell Fly | Incline Cable Fly

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Flat Bench Cable Fly