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Chest · Cable
Cable Bench Fly Press
Cable Bench Fly Press is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a cable and a bench. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Cable Bench Fly Press
- Lie on a flat bench positioned between two cable machines, with the cables set at a low position. Grasp the handles with your arms bent and hands close to your chest sides.
- Press the handles upward in an arc motion over your chest, extending your arms upward.
- Lower the handles back down to the starting position, stopping when your hands are close to your chest sides.
- Repeat the movement for the desired number of repetitions.
Form tips
- Exhale as you press the handles up and inhale as you lower them back down.
- Ensure your back remains flat against the bench and avoid arching your spine.
- Focus on the contraction of your chest muscles as you press the handles up.
Cable Bench Fly Press alternatives
More pectorals exercises
Cable Bench Fly Press FAQ
What muscles does Cable Bench Fly Press work?
Cable Bench Fly Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Cable Bench Fly Press?
You need a cable and a bench.
How many sets and reps of Cable Bench Fly Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Bench Fly Press good for beginners?
Yes. Cable Bench Fly Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cable Bench Fly Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Bench Fly Press?
Other exercises for the pectorals include Dumbbell Bench Press, Barbell Bench Press, Band Bench Press and Barbell Hooklying Bench Press.
For developers
Use Cable Bench Fly Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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