Flat Bench Cable Flyes
An intermediate isolation strength exercise that works the chest, using a cable machine.
Starting position
End position
How to Do Flat Bench Cable Flyes
- 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
Alternatives to Flat Bench Cable Flyes
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One-Arm Flat Bench Dumbbell Flye
A beginner isolation strength exercise that works the chest, using dumbbells.
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2
Barbell Guillotine Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
-
3
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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4
Bodyweight Flyes
An intermediate isolation strength exercise that works the chest, using an E-Z curl bar.
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5
Wide-Grip Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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6
Wide-Grip Decline Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
-
7
Incline Cable Flye
An intermediate isolation strength exercise that works the chest, using a cable machine.
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8
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
-
9
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
-
10
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
Frequently Asked Questions
What muscles do flat bench cable flyes work?
Flat Bench Cable Flyes primarily works the chest.
What equipment do I need for flat bench cable flyes?
Flat Bench Cable Flyes uses cable machine.
Flat Bench Cable Flyes: is it suitable for beginners?
Flat Bench Cable Flyes is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of flat bench cable flyes?
One-Arm Flat Bench Dumbbell Flye, Barbell Guillotine Bench Press, Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my flat bench cable flyes reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; flat bench cable flyes can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Flat Bench Cable Flyes with AI
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