How to do a Cable Crossover Flat Bench Fly

Authored by Fitbod

About Cable Crossover Flat Bench Fly

Sets Logged
17,470
Popularity Rank
836th
Difficulty
Intermediate
Chest Strength
85 mSCORE 23rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Similar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of cables allows for more consistent tension throughout the movement, while also giving you more control over the exact angle that resistance is coming from. This makes this variation particularly effective for building muscle and strength in your chest.

  1. Position and lay back on a flat bench directly between two cables such that the middle of your chest is in line with the cables.
  2. Grasp a handle in each hand such that your palms are facing up.
  3. Engage your chest to arc the cables in front of your chest until the handles are almost touching.
  4. Tense your chest and hold this position for a moment at the top of the movement.
  5. Slowly allow the cables to return to the starting position while maintaining tension in your chest.
  6. Maintain good posture by keeping your head, shoulders and hips in contact with the bench at all times as well as maintaining a slight bend in your elbows.
  7. You should feel the tension in your chest.

Common Mistakes

  • High Resistance

    Extending your arms away from your body increases the tension placed on your joint’s and muscles. Keep the resistance for this exercise fairly light, and focus on moving slowly, and controlling the movement before you add more resistance.

  • Always Lying Back

    Performing this exercise while lying back on a bench adds stability to the movement. You don’t need to focus on keeping your balance, or stabilizing your body. This allows you to focus more on exertion, which is great, but make sure you’re including some standing variations as well. This will help highlight and address some instability you may have with this movement.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

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