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Flat Bench Cable Flyes

The Flat Bench Cable Flyes primarily targets your Chest. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Isolation · Push

Primary muscles: Chest

How to perform Flat Bench Cable Flyes

  1. Step 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. Step 2. Lay flat on the bench and keep your feet on the ground.
  3. Step 3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
  4. Step 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. Step 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. Step 6. Slowly come back to the starting position.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by flat bench cable flyes?

The exercise primarily targets the pectoralis major, specifically the sternal and clavicular heads. Unlike presses, the flye movement isolates the chest by removing triceps involvement.

How should I position my elbows to ensure proper form?

Maintain a slight, fixed bend in the elbows throughout the entire range of motion. Avoid fully straightening the arms to reduce bicep tendon strain or bending them too much, which turns the move into a press.

What is a common mistake to avoid during the eccentric phase?

Avoid letting the cables pull your arms too far back beyond the plane of the torso. Excessive stretching under heavy tension can place unnecessary stress on the anterior deltoid and shoulder capsule.

How can beginners modify this exercise for better control?

Beginners should start with a floor flye variation to provide a physical stop for the elbows. This helps establish the correct range of motion and prevents overstretching while building initial chest strength.

What is the recommended set and rep range for this isolation movement?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on the peak contraction at the top of the movement rather than using heavy weights that compromise form.

Sample sets & reps for Flat Bench Cable Flyes

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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