Home Exercises Flat Bench Cable Flyes

Flat Bench Cable Flyes

Exercise Tips

  • Keep your back flat on the bench

Flat Bench Cable Flyes

This exercise targets your middle chest and provides a low cardio benefit. It also works your shoulders.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders)


2 Days a Week to
3 Days a Week


Cable Pulley Machine, Flat Bench

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders)

Equipment: Cable Pulley Machine, Flat Bench

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Make sure you are using a cable machine that has a pulley on each side and raise the pulleys so they are at the lowest position. Place the bench inbetween the machine and lie down, face up with your knees bent and feet on the platform. Have someone bring the handles to you and hold them with an underhand grip. Your arms should be straight out at shoulder level, elbows slightly bent.

  1. 1 Exhaling, slowly bring your hands towards each other until they touch directly above your chest.
  2. 2 Hold for a one count, then inhale and slowly lower yourself back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.