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Flat Bench Cable Flyes

A intermediate strength exercise for the chest, done with a cable.

Flat Bench Cable Flyes: starting positionFlat Bench Cable Flyes: finishing position
Main muscles
Chest
Equipment
Cable
Level
Intermediate
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Flat Bench Cable Flyes

Questions

What muscles does the Flat Bench Cable Flyes work?

Mainly the chest.

Is the Flat Bench Cable Flyes good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Crossover first.

What can I do instead of the Flat Bench Cable Flyes?

Good alternatives that train the chest: Incline Cable Flye, Cable Crossover, Cable Iron Cross or Low Cable Crossover.

How many sets and reps of the Flat Bench Cable Flyes should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).