How to Do Flat Bench Cable Fly

Flat Bench Cable Fly 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 Flat Bench Cable Fly

  1. 01Lie flat on a bench positioned between two low cable pulleys, holding the handles with a neutral grip.
  2. 02Extend the arms above the chest with a slight bend in the elbows and the palms facing inward.
  3. 03Lower the cable handles in a wide arc until the hands are level with the shoulders.
  4. 04Squeeze the chest muscles to bring the handles back together at the top of the movement.
  5. 05Inhale as the arms open and exhale as the hands meet at the peak of the contraction.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Flat Bench Cable Fly

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 the arc of the movement wide to maximize the stretch on the pectorals without allowing the elbows to drop below the bench line.

Same coaching engine used inside the A90 app

05 / FAQ

Flat Bench Cable Fly questions

What muscles does Flat Bench Cable Fly work?

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

How do you do Flat Bench Cable Fly correctly?

Lie flat on a bench positioned between two low cable pulleys, holding the handles with a neutral grip. Extend the arms above the chest with a slight bend in the elbows and the palms facing inward. Lower the cable handles in a wide arc until the hands are level with the shoulders. Squeeze the chest muscles to bring the handles back together at the top of the movement. Inhale as the arms open and exhale as the hands meet at the peak of the contraction.

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

Keep the arc of the movement wide to maximize the stretch on the pectorals without allowing the elbows to drop below the bench line.

Is Flat Bench Cable Fly suitable for beginners?

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

What equipment do you need for Flat Bench Cable Fly?

Flat Bench Cable Fly uses bench and cable.

A90 Intelligence

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