Cable Bench Chest Fly
Isolate your chest with the cable bench fly! Constant tension for a killer pump. Remember to squeeze!
The Cable Bench Chest Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or cable handle attachment or cable machine.
Required Equipment
Cable Bench Chest Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Cable Bench Chest Fly Variations and Alternatives
How to do the Cable Bench Chest Fly
Attach a handle to the low pulleys of a cable machine and place an adjustable bench in the middle of the machine.
Select an appropriate weight on the stack.
Lie on the bench with your back flat against it and your feet on the floor for stability.
Grab the handles with a neutral grip (palms facing in).
Start with your arms extended to the side of your torso, elbows slightly bent.
Keeping a slight bend in your elbows, exhale and gently bring the handles together above your chest in a hugging motion.
Once your hands meet above your chest, squeeze your chest muscles and hold the contraction briefly.
Slowly return to the starting position while inhaling, still maintaining that slight bend in your elbows.
Repeat for the desired number of repetitions.
Ensure you perform the movement in a controlled manner, focusing on using your chest muscles to pull the handles.
Tips: - Avoid using heavier weights that can strain your shoulders. - Ensure your movements are slow and controlled to maximize muscle engagement. - Do not let the weights pull your arms too far back as this can put unnecessary strain on your shoulders.
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Cable Bench Chest Fly FAQs
What muscles does the Cable Bench Chest Fly work?
The Cable Bench Chest Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Bench Chest Fly?
Exercise bench or cable handle attachment or cable machine.
Is the Cable Bench Chest Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Bench Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Bench Chest Fly variations and alternatives?
Similar exercises include the Band Low Fly, Cable Alternative Fly, Cable Incline Alternative Fly and Cable Kneeling Single-Arm Fly.
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