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Flat Bench Cable Fly

How To Do A Flat Bench Cable Fly Exercise Demonstration Video and Guide

The Flat Bench Cable Fly is a great isolation exercise to target the chest.

To get started:

  1. Place a flat bench between two low cable pulleys.
  2. Grab the handles with your hands and lie faceup on the bench with your feet firmly planted into the ground.
  3. With a palms facing in neutral grip, raise your arms straight above chest.
  4. Now keeping a slight bend in your elbows, in a wide arcing motion, lower your arms out to the side until they are parallel to the ground.
  5. Reverse the movement back to the starting position and squeeze your chest hard.
  6. Repeat.

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