---
title: "Cable Bench Fly Press"
description: "Lie on a flat bench positioned between two cable machines, with the cables set at a low position."
locale: en
slug: cable-bench-fly-press
url: "https://hi.fitness/exercises/cable-bench-fly-press"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Cable","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/dfd0306e-cable-bench-fly-press.mp4"
updatedAt: 2026-09-14T20:59:28+00:00
---
# Cable Bench Fly Press

Lie on a flat bench positioned between two cable machines, with the cables set at a low position.

## How to do it

1. Lie on a flat bench positioned between two cable machines, with the cables set at a low position. Grasp the handles with your arms bent and hands close to your chest sides.
2. Press the handles upward in an arc motion over your chest, extending your arms upward.
3. Lower the handles back down to the starting position, stopping when your hands are close to your chest sides.
4. Repeat the movement for the desired number of repetitions.

## Form tips

- Exhale as you press the handles up and inhale as you lower them back down.
- Ensure your back remains flat against the bench and avoid arching your spine.
- Focus on the contraction of your chest muscles as you press the handles up.

## Similar exercises

- [Svend Press Flat Bench](https://hi.fitness/exercises/svend-press-flat-bench) - Mid chest · Weight plate
- [Dumbbell Svend Press](https://hi.fitness/exercises/dumbbell-svend-press) - Mid chest · Dumbbell
- [Pec Deck Fly Machine](https://hi.fitness/exercises/pec-deck-fly-machine) - Mid chest · Machine
- [Dumbbell Fly Flat Bench](https://hi.fitness/exercises/dumbbell-fly-flat-bench) - Mid chest · Dumbbell
- [Machine Fly](https://hi.fitness/exercises/machine-fly) - Mid chest · Machine
- [Dumbbell Floor Fly](https://hi.fitness/exercises/dumbbell-floor-fly) - Mid chest · Dumbbell
- [Dumbbell Fly Flat Bench Slow](https://hi.fitness/exercises/dumbbell-fly-flat-bench-slow) - Mid chest · Dumbbell
- [Dumbbell One Arm Floor Fly](https://hi.fitness/exercises/dumbbell-one-arm-floor-fly) - Mid chest · Dumbbell