Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the flat bench cable flyes, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- Lay flat on the bench and keep your feet on the ground. for best results.
- Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip. for best results.
- 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. for best results.
- 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. for best results.
- Slowly come back to the starting position. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.