Chest Fly - Lying (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie down on a flat bench with your feet flat on the ground.
   • Position the cable pulleys at the lowest setting on both sides of the bench.
2. Step 2Grab the Cables
   • Reach up and grab the handles of the cables with your palms facing each other.
   • Ensure that your arms are fully extended above your chest, with a slight bend in your elbows.
3. Step 3Position Your Body
   • Lie back on the bench, keeping your shoulder blades retracted and your core engaged.
   • Your head, shoulders, and buttocks should remain in contact with the bench throughout the movement.
4. Step 4Open Your Arms
   • Slowly lower your arms out to the sides in a wide arc, maintaining a slight bend in your elbows.
   • Lower your arms until you feel a stretch in your chest, but do not go too far to avoid shoulder strain.
5. Step 5Bring Your Arms Together
   • Engage your chest muscles and bring the handles back together above your chest in a controlled manner.
   • Focus on squeezing your chest muscles as you bring your arms back to the starting position.
6. Step 6Repeat
   • Repeat the open and close movement for the desired number of repetitions.
   • Maintain proper form and control throughout each repetition.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the handles back to the starting position.
   • Sit up and safely put down the cable handles before standing up.