Flat Bench Cable Flyes
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.
How to program the Flat Bench Cable Flyes
Sets and reps
As an isolation movement, the Flat Bench Cable Flyes is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Flat Bench Cable Flyes is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Flat Bench Cable Flyes work?
The Flat Bench Cable Flyes primarily targets the Chest.
What equipment do I need for the Flat Bench Cable Flyes?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Flat Bench Cable Flyes should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
