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Chest · Cable
Flat Bench Cable Fly
Flat Bench Cable Fly is a beginner isolation strength exercise that works the pectorals (chest), with the shoulders and biceps assisting. It needs a cable and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Biceps · Biceps Brachii
How to do Flat Bench Cable Fly
- Position a flat bench between two cable machines with the pulleys set at the lowest position. Attach handles to the pulleys and lie down on the bench with your feet flat on the floor.
- Grasp the handles with both hands, palms facing up, and extend your arms out to your sides at chest level.
- Raise the handles over your chest in a wide arc, keeping a slight bend in your elbows, squeezing your chest at the top.
- Slowly bring the handles back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the movement to avoid straining your joints.
- Focus on engaging your chest muscles throughout the movement.
- Inhale as you loer the handles back down and exhale as you raise them up.
Flat Bench Cable Fly alternatives
More pectorals exercises
Flat Bench Cable Fly FAQ
What muscles does Flat Bench Cable Fly work?
Flat Bench Cable Fly mainly works the pectorals in the chest (Pectoralis Major). The shoulders and biceps work as secondary muscles.
What equipment do you need for Flat Bench Cable Fly?
You need a cable and a bench.
How many sets and reps of Flat Bench Cable Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Flat Bench Cable Fly good for beginners?
Yes. Flat Bench Cable Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Flat Bench Cable Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Flat Bench Cable Fly?
Other exercises for the pectorals include Dumbbell Fly Flat Bench, Dumbbell Fly Flat Bench Slow, Dumbbell Fly Incline Bench and Machine Fly.
For developers
Use Flat Bench Cable Fly 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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