Lying Cable Fly

ChestCable machine, flat bench

Flat bench cable flyes isolate the pecs under continuous cable tension. Lying flat eliminates spinal loading and boosts overall stability.

How to do it

1Place a flat bench in the center of the cable machine, grab the low-pulley handles, and lie back.

2Hold the handles above your chest with a slight elbow bend, planting your feet firmly on the floor.

3Inhale and lower your arms out to the sides in a wide arc until parallel with the bench.

4Feel a full stretch in your chest at the bottom position.

5Exhale and bring your hands back together over your chest along the same arc.

Common mistakes

Dropping your elbows too low — risks severe shoulder over-extension.

Excessively arching or lifting your lower back — loses core stability and muscle focus.

Fully locking out your elbows — transfers load from muscles to joints.

Breathing

Inhale as you open your arms out wide; exhale as you bring them together at the top.

Make it harder or easier

To make it easier, reduce the weight and range of motion. To make it harder, slow the lowering phase down to 3–4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.