Lying Cable Chest Fly

Lying Cable Chest Fly

Type: Isolation Muscle: Chest Equipment: Cable

A chest fly performed lying on a bench using cables to isolate the pectorals with constant tension.

See all exercises

+Provides constant tension throughout the movement
+Bench support improves stability
–Excessive range can strain the shoulders
–Heavy loads can reduce control

This exercise targets:

Chest

Middle Chest

Upper Chest

Lower Chest

Serratus

Ratios are approximate and can vary depending on form and technique.

How to perform

Set a flat bench between two low cable pulleys
Attach single handles and select a light weight
Lie on the bench with feet flat on the floor
Hold the handles above your chest with palms facing each other
Keep a small bend in your elbows throughout the movement
Lower your arms wide and slowly until you feel a chest stretch
Bring the handles back together in a hugging motion
Squeeze your chest at the top, then repeat with control