Bench Cable Flyes

Exercise / Chest

Bench Cable Flyes overview

Bench Cable Flyes are a dynamic chest exercise that utilizes cable resistance to target the pectoral muscles. Performed on a flat bench, this exercise provides a versatile and effective way to enhance chest development and promote muscle definition. Explore the specifications, step-by-step instructions, and variations to maximize the benefits of Bench Cable Flyes in your chest workout routine.

Bench Cable Flyes are designed to isolate and strengthen the pectoral muscles, contributing to well-defined and sculpted chest muscles.

Bench Cable Flyes – how to perform

  • Step 1: Set up a cable machine with the pulleys at the lowest setting. Place a flat bench in the center.
  • Step 2: Lie on the bench with your feet flat on the floor, and the cable handles in each hand.
  • Step 3: Start with your arms extended above your chest, palms facing each other.
  • Step 4: Lower the cable handles out to the sides in a wide arc, feeling a stretch in your chest.
  • Step 5: Bring the handles back together in front of your chest by squeezing your pectoral muscles.

Execute each repetition with controlled movements, emphasizing the stretch and contraction of the chest.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep a slight bend in your elbows throughout the movement to protect your joints.
  • Control the speed of the movement to maximize muscle engagement.
  • Maintain a stable and neutral spine throughout the exercise.
  • Choose an appropriate weight that challenges you without compromising form.


  1. Single-Arm Bench Cable Flyes: Isolate each side of the chest independently for balanced development.
  2. Inward-Focused Flyes: Rotate your palms toward each other to target the inner chest.
  3. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.
  4. Incline Bench Cable Flyes: Perform the exercise on an incline bench for a different angle of chest activation.