Flat Bench Cable Flyes

Chest · Cable

How to do it

Set a flat bench between two low pulleys so that, lying down, your chest lines up with the wheels. Take a handle in each hand with palms up and open your arms out to the side, parallel to the floor, elbow in a slight fixed bend. Bring your hands together over your chest along an arc and squeeze for a second; return slowly as you breathe in. Unlike dumbbells, there is tension at the top too: that is why you squeeze at the close. The classic mistake is starting with slack; if the cable is not pulling at the bottom, move the bench.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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