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Flat Bench Cable Flyes
Home >>  Exercises >> Chest >> Flat Bench Cable Flyes
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders
Equipment: Cable
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Push


9.0
Excellent
Flat Bench Cable Flyes - Images
START
FINISH
1.   Position a flat bench between two low pulleys so that when you are laying on it, your chest will
     be lined up with the cable pulleys.

2.   Lay flat on the bench and keep your feet on the ground.

3.   Have someone hand you the handles on each hand. You will grab each single handle
     attachment with a palms up grip.

4.   Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend
     constant through the whole movement. Your arms should be parallel to the floor. This is your
     starting position.

5.   Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables
     together until both hands meet at the top of the movement. Squeeze your chest as you perform
     this motion and breathe out during this movement. Also, hold the contraction for a second at
     the top. Tip: When performed correctly, at the top position of this movement, your arms should
     be perpendicular to your torso and the floor touching above your chest.

6.  Slowly come back to the starting position.

7.  Repeat for the recommended amount of repetitions.

Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band.






Flat Bench Cable Flyes - Guide
Alternative Exercises For Flat Bench Cable Flyes
9.0
Cable Cross Over
Muscle Targeted: Chest
Dumbbell Flyes
Muscle Targeted: Chest
9.0
Main Muscle: Chest
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
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  Lats
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