Cables · Isolation
Flat bench cable fly
Flat bench cable fly mainly works your chest. It also helps your front shoulders.
Step by step
- Lie flat, feet on the floor, arms out with soft elbows.
- Bring the handles up over your chest in a wide arc.
- Squeeze, then lower slowly to the stretch.
What you should feel
A deep stretch and squeeze in your chest; your shoulders and biceps should not feel strained.
Common mistake
Going too heavy makes you bend the elbows and press; lower the weight and keep the elbow bend fixed.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Dumbbell bench pressChest
Incline dumbbell pressChest, Front shoulders
Dumbbell floor pressChest, Triceps
Push-upChest
Deficit push-up (hands on dumbbells)ChestQuestions
What muscles does the flat bench cable fly work?
Flat bench cable fly mainly works your chest. It also helps your front shoulders.
Can I do the flat bench cable fly at home?
Not easily, it needs this: cables. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.
How many sets and reps of the flat bench cable fly?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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