Chest
The main area this variation is designed to train.
Exercise guide
Flat Bench Cable Flyes
Learn how to do the Flat Bench Cable Flyes exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Cable
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: raise. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Flat Bench Cable Flyes
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- Lay flat on the bench and keep your feet on the ground.
- Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
- 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.
- 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.
- Slowly come back to the starting position.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the chest region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBench Press-Focused Workout
An upper-body session designed to put the bench press first while still keeping shoulders and triceps moving forward.
View workoutChest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Around The Worlds
Around The Worlds is a intermediate strength that mainly trains your chest using dumbbell.
View exerciseBarbell Guillotine Bench Press
Barbell Guillotine Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseBent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullover is a intermediate strength that mainly trains your chest using dumbbell.
View exerciseCable Chest Press
Cable Chest Press is a beginner strength that mainly trains your chest using cable.
View exerciseFAQ
Common questions about Flat Bench Cable Flyes.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Flat Bench Cable Flyes work?
Flat Bench Cable Flyes mainly works the chest. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Flat Bench Cable Flyes beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Flat Bench Cable Flyes?
You will usually need Cable for this variation.
How should I progress Flat Bench Cable Flyes?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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