Exercise

Flat Bench Cable Flyes: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Flat Bench Cable Flyes work?

The Flat Bench Cable Flyes primarily targets the chest, with no listed secondary muscles in the dataset. It's classified as a intermediate-level strength movement using cable.

What are the most common Flat Bench Cable Flyes mistakes?

• Using a weight heavy enough that the shoulder joint — not the chest — ends up limiting the set.
• Cutting the stretch short at the bottom instead of feeling a full stretch across the chest.
• Letting the shoulders roll forward instead of keeping the chest up through the movement.
• Bending the elbows into a press instead of keeping a fixed, slight elbow bend through the arc.

How should I program the Flat Bench Cable Flyes — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Flat Bench Cable Flyes variations and alternatives?

• Incline Cable Flye — cable, intermediate level, chest
• Butterfly — machine, beginner level, chest
• Dumbbell Flyes — dumbbell, beginner level, chest
• Incline Dumbbell Flyes — dumbbell, beginner level, chest

Flat Bench Cable Flyes at a glance

Attribute	Value
Level	Intermediate
Equipment	Cable
Category	Strength
Primary muscles	Chest
Secondary muscles	—

How to do the Flat Bench Cable Flyes, step by step:

1. Step 1. Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
2. Step 2. Lay flat on the bench and keep your feet on the ground.
3. Step 3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
4. Step 4. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
5. Step 5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
6. Step 6. Slowly come back to the starting position.
7. Step 7. Repeat for the recommended amount of repetitions.