How To Do Flat Bench Cable Flys Video

Cable weightlifting on a flat bench is a great workout. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Achieve strength with heavier weights & fewer repetitions
Firmly plant feet
Back straight
Slightly bend elbows

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Now, I would like to demonstrate how to do flat bench cable flies. You are going to bring your bench over to the middle of the cable system, placing it directly in the center. You are going to use your D-handles on the bottom of the cables. After you adjust your weights based on your fitness needs, whether you are going for strength using heavier weights for fewer repetitions or whether you are going for endurance using lighter weights for more repetitions. This exercise is easier if you have a spotter to hand you these handles. If you don't, just be nice and careful when you grab them and pull them around. You are going to lay flat back on the bench, keeping your feet firmly planted on the floor. Back nice and straight. You are going to bring those weights straight around to the center, slightly bending your elbows. Exhale on the way up; inhale on the return. Exhale on the way up; inhale on the return. Maintain proper form. Keep these weights and handles in control at all times. You don't want to be jerking or slinging these weights around. After you finish your set, return the weights to the starting position, sit up slowly. Just remember a few things: you want to keep those feet firmly planted on the floor; back nice and straight; stay in control of the weights; maintain proper form. And that is how you do a flat bench cable fly working your chest and your shoulders.

How to Do Flat Bench Cable Flys Video

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