Chest Exercise Database -> Cable Flat Bench Fly

Cable Flat Bench Fly


Cable Flat Bench Fly

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Cable Flat Bench Fly

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Exercise Details

Main Muscle Group : Chest

Detailed Muscle Group : Outer Chest

Other Muscle Groups : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Machine - Strength

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

Similar to the cable crossover, the flat bench cable fly targets your chest using the fly motion but the difference with this exercise is that it allows you to lay flat on a bench and support your back.

Steps :

1.) Start by placing a bench in between two cable machines and making sure that the bench is position so that when you lie down on it, your shoulders are in line with the pulleys.

2.) Then grab a handle in each hand and sit on the edge of the bench, then slowly lean back until you are fully rested upon the bench and in the starting position.

3.) Keep your arms out to your sides with your elbows pointed down at the ground with a slight bend.

4.) Slowly lift the handles up above your chest to perform this exercise, squeezing your chest muscles and holding for a count.

5.) Return back to the starting position and repeat for as many reps and sets as desired.

Tips :

1.) It is important to perform this exercise with a weight that you are able to manage to prevent any injuries.