Flat Bench Cable Flyes

Instructions

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.
Lay flat on the bench and keep your feet on the ground.
Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
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.
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.
Slowly come back to the starting position.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Flat Bench Cable Flyes work?

Flat Bench Cable Flyes primarily targets the Chest. This makes it an effective strength exercise for building chest development.

What equipment do I need for the Flat Bench Cable Flyes?

You will need a cable to perform the Flat Bench Cable Flyes. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Flat Bench Cable Flyes suitable for beginners?

The Flat Bench Cable Flyes is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Flat Bench Cable Flyes a compound or isolation exercise?

The Flat Bench Cable Flyes is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

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

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Flat Bench Cable Flyes?

Good alternatives include the Alternating Floor Press, Around The Worlds, Barbell Bench Press - Medium Grip. These exercises target similar muscle groups (Chest) and can be substituted based on available equipment or training preference.

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