Flat Bench Cable Flyes

An isolation exercise using cable machines to perform chest flyes on a flat bench, emphasizing chest contraction and stretch.

Instructions

1. Position a flat bench between two low cable pulleys so your chest aligns with the cable height.
2. Lay flat on the bench with feet firmly on the ground and your back in contact with the bench.
3. Have someone hand you the handles with a palms-up grip, or reach down and grab them.
4. Start with arms extended at your sides with a slight bend in your elbows, arms parallel to the floor.
5. Bring your hands together in a semicircular arc, pulling the cables to meet at the top of your chest while squeezing your chest.
6. Slowly return to the starting position with a controlled movement.
7. Repeat for the desired number of repetitions.

Tips

• Maintain a constant elbow bend throughout the movement to maintain tension on the chest.
• Focus on the stretch at the bottom position to maximize the range of motion.
• Squeeze your chest hard at the top of the movement for maximum contraction.
• Use a weight that allows you to control the movement throughout the range of motion.
• Keep your feet planted and avoid bridging your hips off the bench.
• Breathe out as you bring the cables together, breathe in as you return to start.