Cable Lying Fly

Muscles worked

Setup

1. Place a flat bench in the center of a cable crossover machine, aligned evenly between the two low pulleys.
2. Set both pulleys to the lowest height setting and attach D-handles to each side.
3. Grasp the handles and lie flat on the bench with your feet firmly planted on the floor for stability.
4. Position your arms out to the sides with a slight bend in the elbows, palms facing up, so your hands are level with your chest.

How to do it

1. Exhale as you pull the handles together in a wide arc, bringing them toward each other directly over your mid-chest.
2. Squeeze your chest muscles hard at the top of the movement, ensuring your hands do not quite touch to maintain tension.
3. Inhale and slowly lower the cables back to the starting position in a controlled arc until you feel a deep stretch in your pectorals.
4. Maintain a steady 3-0-1-1 tempo: three seconds on the way down, a one-second squeeze at the top, and one second on the way up.

Form checklist

• Keep a fixed, slight bend in your elbows throughout the movement; do not allow them to flex or extend.
• Keep your shoulder blades retracted and pinned against the bench to prioritize chest activation over the front deltoids.
• Avoid arching your lower back excessively; keep your core engaged and spine neutral.
• Ensure the movement occurs only at the shoulder joint, keeping the rest of the body still.

Pro tips

• Think about bringing your biceps toward each other rather than just your hands to maximize the contraction of the inner chest.
• At the top of the movement, slightly rotate your pinkies toward each other to further engage the upper and inner pectoral fibers.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction on every repetition.
• Perform a slow 5-second eccentric (lowering phase) to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the cable lying fly work?

The cable lying fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable lying fly?

The cable lying fly uses cable.

Is the cable lying fly good for beginners?

The cable lying fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Archer Push-UpAdvanced · pectorals
• Arm CrossoverIntermediate · deltoids and pectorals