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Flat Bench Cable Flyes

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Equipment: Cable
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


6.9

Out of 10

Good

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Flat Bench Cable Flyes Images

Flat Bench Cable Flyes
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Flat Bench Cable Flyes
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Flat Bench Cable Flyes Guide

Main Muscle: Chest

  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.



Alternative Exercises For Flat Bench Cable Flyes

Cable Crossover

Muscle Targeted: Chest

8.7

Out of 10

Butterfly

Muscle Targeted: Chest

8.4

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
10/10

May 7, 2013 6:44 PM: I love these! I usually do them with dumbells on a bench or an exercise ball (to engage my core). I call them my "free breast lifts" :)



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
5/10

Apr 20, 2013 9:24 AM: I don't have access to a gym unfortunately, anyone know of any alternatives you can do at home that have the same general affect?



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
4/10

Mar 17, 2013 10:00 PM: I rated this exercise a 4 because it very hard to do this exercise at the gym. Would like if you would list alternatives. Especially, some alternatives for home.



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Tip: Flat Bench Cable Flyes

Exercise Rating
4/10

Feb 14, 2013 9:10 PM: I decided to do butterfly presses with free weights for this one. Still using a bench but I can't use all of the machines up at my PF.



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
4/10

Jan 27, 2013 11:21 PM: It was impossible to do this at my gym, so I used the butterfly machine instead.



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
1/10

Nov 27, 2012 4:10 AM: only allow to use it with a trainer at the gym...any alt/



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
1/10

Jul 21, 2012 9:48 PM: This sucks, you should have another alternative for this one, to those who doesnt have access to that exact type of equiment in their gym



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
2/10

May 3, 2012 9:34 PM: Looks like it would take a lot of room and equipment at the gym, I replaced this with a chest press.



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
6/10

Feb 10, 2012 6:18 PM: The gym I use doesn't have that kind of cable, does using dumbbells work? It seems like it would be less effective.



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of people found this review helpful

Review: Flat Bench Cable Flyes

Exercise Rating
N/A

Jan 3, 2012 3:05 AM: I do not have access to a gym so I use dumbell instead.



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