Cable Bench Chest Fly

How to do it

1. Position a flat bench between two cable stations and set both pulleys to the lowest position with single handles.
2. Lie back on the bench and press both handles up over your chest with a slight bend in your elbows.
3. Lower the handles out to your sides in a wide arc, keeping the elbow angle locked the whole way down.
4. Stop when your hands are roughly level with your shoulders and you feel a deep stretch across the chest.
5. Bring the handles back together in the same arc by squeezing the chest, finishing with the hands meeting above you.
6. Pause at the top with a hard chest squeeze, then repeat for 10 to 15 controlled reps.

Common mistakes

• Bending the elbows mid-rep, which turns the fly into a sloppy press and shifts load off the chest.
• Dropping the hands too far below shoulder level, overstretching the front shoulders and risking joint strain.
• Rushing the lowering phase, where most of the chest-building tension lives.
• Letting the shoulders roll forward off the bench, losing the stable platform that keeps the chest loaded.