Flat Bench Cable Flyes
Flat Bench Cable Flyes is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise – shoulder horizontal adduction
Exercise technique
- Setup
Place a flat bench between two low pulleys.
- Handles
Take both handles with assistance or a controlled setup.
- Lie down
Plant your feet and settle your shoulder blades on the bench.
- Elbows
Keep a slight, fixed bend in your arms.
- Bring together
Move the handles in a wide arc to meet above your chest.
- Top
Squeeze briefly with your hands over the chest.
- Open
Return along the same arc and stop within your controlled shoulder range.
Key technique points
- Keep both cable angles symmetrical relative to your chest.
- Do not finish the fly by extending the elbows as in a press.
- Maintain shoulder-blade support on the descent.
- Do not move your hands above your face.
- Do not close so far that the cables go slack.
- Do not force your shoulders below the bench.
Common mistakes
Bending and straightening the elbows
The fly becomes a press.
Placing the bench asymmetrically
The two cables pull from different angles.
Opening too deeply
This may exceed your controlled shoulder range.
Bringing the hands over the face
The load path moves away from chest level.
Lifting the hips
Stable lying support is disrupted.
Letting the stack rest
Resistance is interrupted at the end of the opening phase.
Frequently asked questions
Flat Bench Cable Flyes: why is “Bending and straightening the elbows” a mistake?
The fly becomes a press.
Flat Bench Cable Flyes: why is “Placing the bench asymmetrically” a mistake?
The two cables pull from different angles.
Flat Bench Cable Flyes: why is “Opening too deeply” a mistake?
This may exceed your controlled shoulder range.
Flat Bench Cable Flyes: why is “Bringing the hands over the face” a mistake?
The load path moves away from chest level.
Flat Bench Cable Flyes: why is “Lifting the hips” a mistake?
Stable lying support is disrupted.
Flat Bench Cable Flyes: why is “Letting the stack rest” a mistake?
Resistance is interrupted at the end of the opening phase.
What should I focus on when doing Flat Bench Cable Flyes?
Keep both cable angles symmetrical relative to your chest. Do not finish the fly by extending the elbows as in a press. Maintain shoulder-blade support on the descent. Do not move your hands above your face. Do not close so far that the cables go slack. Do not force your shoulders below the bench.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.