Chest · Horizontal adduction
Cable Flat Bench Fly
The cable flat bench fly is a chest isolation exercise performed lying on a flat bench between two low pulleys, bringing the handles together above your chest in a wide arc. The cables keep tension on the pecs through the whole range, including the top, where dumbbell flys go slack.
Also known as: Flat bench cable fly, Lying cable fly, Cable fly on flat bench
- Muscle group
- Chest
- Movement pattern
- Horizontal adduction
- Type
- Isolation
- Equipment
- Cable machine, Flat bench
- Difficulty
- Intermediate
What muscles does the cable flat bench fly work?
Primary movers
- Pectoralis major
Assisting muscles
- Anterior deltoid
- Biceps brachii (short head)
- Serratus anterior
With a dumbbell fly, the load is on the pecs at the stretch but fades near the top. Cables pull outward the whole time, so the pecs still work against resistance at the squeeze.
Lying flat between low pulleys angles the cable pull up and in, which suits the fibre direction of the chest and gives a strong contraction.
The stretch at the bottom is deep, but you can stop where you feel comfortable, since the cables hold the position. Avoid letting the handles go far behind your shoulders.
Fixed elbows are important. If they bend more, you are pressing and the triceps join in.
How to do the cable flat bench fly
Setup
- 1
Set both pulleys to the lowest position and attach handles.
- 2
Place a flat bench centred between the stacks.
- 3
Sit, pick up the handles and lie back.
- 4
Start with your arms out to the sides, a slight elbow bend and palms facing up.
Execution
- 1
Bring the handles together above your chest in a wide arc.
- 2
Squeeze your pecs at the top.
- 3
Hold for a moment.
- 4
Lower slowly with the same elbow bend.
- 5
Keep your shoulder blades back on the bench.
- 6
Avoid letting the stack touch down.
Common cable flat bench fly mistakes
Pressing the handles
Bending the elbows turns the fly into a press.
The fix: Keep a fixed slight elbow bend.
Too heavy
The shoulders roll forward and strain.
The fix: Use a weight that keeps your shoulders on the bench.
Going too deep
Letting your hands drop far below the bench overstretches the shoulders.
The fix: Stop when your hands are level with your chest.
Bench off-centre
One side works harder than the other.
The fix: Centre the bench between the pulleys.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Light to moderate | 60–90 s |
| Finisher | 2–3 | 12–20 | Light | 45–60 s |
| Beginner | 2 | 12 | Light | 60 s |
Use it after presses to finish the chest. Slow reps and a pause at the top make the weight feel heavier. Stay light and keep your elbows fixed.
Running the cable flat bench fly in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Flat Bench Fly variations and alternatives
Dumbbell Fly
AlternativeA free-weight fly with a deeper stretch.
Seated Cable Fly
AlternativeSitting upright between shoulder-height pulleys.
Incline Cable Fly
AlternativeTargets the upper chest.
Cable Crossover
AlternativeA standing high-to-low cable fly.
Chest Fly Machine
EasierA guided machine fly.
Frequently asked questions
Is the cable fly better than the dumbbell fly?
Cables keep tension at the top. Dumbbells load the stretch. Both work, and they complement each other.
What does it work?
The chest, with the front delts and biceps helping.
How do I set up the bench?
Centred between two low pulleys, with the handles in your hands as you lie back.
How heavy should I go?
Light enough to keep your shoulders on the bench and your elbows fixed.
Why do I feel it in my shoulders?
Because of too much weight or over-stretching. Lighten the load and limit the range.
Hercules tracks every cable flat bench fly you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play