How to Do the Flat Bench Cable Flyes
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💪 Chest🏋️ Cable📊 Intermediate🏷️ Strength
How to perform it
- 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.
Muscles worked
The Flat Bench Cable Flyes primarily targets your Chest. You'll need cable.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Flat Bench Cable Flyes slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.