How to Do Cable Bench Fly Press

Cable Bench Fly Press is a chest exercise using bench and cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench, Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Bench Fly Press

  1. 01Position a flat bench between two floor-level cable pulleys and grasp the handles with a neutral grip.
  2. 02Lie back on the bench and press the handles together over the center of the chest with palms facing each other.
  3. 03Lower the handles in a wide arc while bending the elbows slightly until the hands are level with the shoulders.
  4. 04Drive the handles back toward the midline by contracting the pectorals, finishing with the knuckles facing the ceiling.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Bench Fly Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep a micro-bend in the elbows throughout the fly to keep the stress on the pectorals rather than the biceps tendons.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Bench Fly Press questions

What muscles does Cable Bench Fly Press work?

Cable Bench Fly Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Cable Bench Fly Press correctly?

Position a flat bench between two floor-level cable pulleys and grasp the handles with a neutral grip. Lie back on the bench and press the handles together over the center of the chest with palms facing each other. Lower the handles in a wide arc while bending the elbows slightly until the hands are level with the shoulders. Drive the handles back toward the midline by contracting the pectorals, finishing with the knuckles facing the ceiling.

What is the A90 coach tip for Cable Bench Fly Press?

Keep a micro-bend in the elbows throughout the fly to keep the stress on the pectorals rather than the biceps tendons.

Is Cable Bench Fly Press suitable for beginners?

Cable Bench Fly Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Bench Fly Press?

Cable Bench Fly Press uses bench and cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable bench fly press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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