Bench Cable Fly

Overall chest line
Bench Cable Fly gif

Coach's Tips

It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!

How to Bench Cable Fly

Starting Position

1. Stand in front of the cable machine with your feet shoulder width apart.

2. Grasp the handles with an overhand grip.

3. Step back and away from the machine until your arms are extended in front of you.

Proper Form

1. Bend your elbows and bring the handles together in front of your chest.

2. Squeeze your shoulder blades together and keep your core tight.

3. Slowly extend your arms to the starting position.

Breathing Technique

1. Inhale as you bend your elbows and bring the handles together.

2. Exhale as you extend your arms back to the starting position.


1. Keep your core tight and your back straight throughout the exercise.

2. Avoid jerking or using momentum to move the weight.

3. Do not overextend your arms at the end of the movement.

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