Flat Cable Fly
Trains the chest, with help from the front delts. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Flat Cable Fly
- Position a flat bench between two cable machines with the pulleys set at the lowest position. Attach handles to the pulleys and lie down on the bench with your feet flat on the floor.
- Grasp the handles with both hands, palms facing up, and extend your arms out to your sides at chest level.
- Raise the handles over your chest in a wide arc, keeping a slight bend in your elbows, squeezing your chest at the top.
- Slowly bring the handles back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep a slight bend in your elbows throughout the movement to avoid straining your joints.
- Focus on engaging your chest muscles throughout the movement.
- Inhale as you loer the handles back down and exhale as you raise them up.
Muscles worked
What Flat Cable Fly trains
In the programs
None of our programs use the Flat Cable Fly
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 24 on the Chest page.
Substitutes
Swap Flat Cable Fly for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Flat Cable Fly for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.