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Cable Flat Bench Fly
Beginner - Strength - Isolation
Targeted Muscle Group
Chest
Recommended Equipment
Machine - Strength
How to do it
The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly:
Setup:
Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side.
Starting Position:
Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement.
Executing the Fly:
Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles.
Returning to Starting Position:
Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.
