Chest fly with cable on flat bench

Exercise overview

Primary muscle group: Chest

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 38

Average per rep (lbs)*: 84

Weight counts twice!

Description: Place a flat bench between two low cable pulleys. Grasp the stirrup (handle) of each pulley and lie supine (on your back) between the two pulleys, with your arms extended out to your sides. Flex your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.Arch your back and stick out your chest. Keeping your elbows slightly flexed, exhale as you pull the stirrups upward and inward in a hugging motion until they touch over your chest. Hold for a count of two and squeeze your chest muscles. Inhale as you reverse the motion and lower the stirrups towards the starting position until you feel a mild stretch in your chest or shoulders. Repeat.

Exercise ID: 00211

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Keep a Slight Bend in Your Elbows: Maintain a slight bend in your elbows to reduce strain on your joints and maintain tension on your chest muscles throughout the movement.
Controlled Movement: Focus on a slow, controlled motion. Avoid letting the weights pull your arms apart too quickly to ensure you are engaging your chest muscles effectively.
Squeeze at the Top: When you bring the cables together above your chest, squeeze your pectoral muscles for a second to maximize muscle contraction and growth.
Maintain Proper Form: Keep your back flat on the bench and avoid arching your spine. Engage your core to help stabilize your body during the exercise.
Full Range of Motion: Ensure you are performing the exercise through a full range of motion. Lower the cables until your arms are nearly in line with your body, then bring them back up above your chest.
Avoid Overstretching: Don’t let your arms go too far back during the lowering phase. Overstretching can lead to shoulder injuries. Your arms should stop just slightly below shoulder level.
Neutral Grip: Keep a neutral grip on the handles. This can help maintain proper alignment and reduce strain on your wrists and elbows.
Consistent Breathing: Inhale as you lower the cables and exhale as you bring them together at the top. Consistent breathing ensures optimal performance and keeps your muscles well-oxygenated.
Start Light: Begin with lighter weights to master the form and technique before progressing to heavier loads. This will help prevent injury.
Focus on Muscle Contraction: Concentrate on using your chest muscles to move the weights rather than relying on momentum or secondary muscles like the deltoids.

Exercise overview

Exercise tips and tricks

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