---
title: "Flat Bench Cable Fly"
description: "Position a flat bench between two cable machines with the pulleys set at the lowest position."
locale: en
slug: flat-bench-cable-fly
url: "https://hi.fitness/exercises/flat-bench-cable-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Cable","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/b152a7e4-flat-bench-cable-fly.mp4"
updatedAt: 2026-09-13T18:54:58+00:00
---
# Flat Bench Cable Fly

Position a flat bench between two cable machines with the pulleys set at the lowest position.

## How to do it

1. Position a flat bench between two cable machines with the pulleys set at the lowest position. Attach handles to the pulleys and lie down on the bench with your feet flat on the floor.
2. Grasp the handles with both hands, palms facing up, and extend your arms out to your sides at chest level.
3. Raise the handles over your chest in a wide arc, keeping a slight bend in your elbows, squeezing your chest at the top.
4. Slowly bring the handles back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Keep a slight bend in your elbows throughout the movement to avoid straining your joints.
- Focus on engaging your chest muscles throughout the movement.
- Inhale as you loer the handles back down and exhale as you raise them up.

## Similar exercises

- [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
- [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
- [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