Flat Bench Cable Flyes

Technique

How to perform Flat Bench Cable Flyes

1. Set a flat bench between two low cable pulleys, aligned so the handles pull from either side of your chest.
2. Sit on the bench, collect one handle in each hand and lie back with the handles close to your chest.
3. Position the handles above your chest and keep a small, fixed bend in your elbows.
4. Open your arms under control until your upper arms are near bench level, with your palms facing upward in the open position.
5. Bring your arms together in an arc above your chest without changing the elbow bend.
6. Open your arms slowly to repeat.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.