Form cues
- Maintain slight elbow bend
- Keep arms wide
- Control both directions
- Avoid overstretching
Exercise
Flat Bench Cable Fly
Chest, cable
A chest isolation exercise using cables while lying on a flat bench for continuous tension.
Target: pectorals. Also works: anterior deltoids, biceps.
Steps
- Set a flat bench between two cable pulleys and attach handles.
- Lie back and grip each handle with arms extended.
- With elbows slightly bent, bring handles together above your chest.
- Squeeze your chest at the top.
- Slowly return to the starting position with control.
Common mistakes
- Locking elbows
- Letting the cables slam back
- Using too much weight
Breathing
Exhale as you bring hands together, inhale as you return.
In the app, search for Flat Bench Cable Fly and add it to a workout.