Cable Lying Chest Fly

Pro Tip

Consciously focus on squeezing your chest at the point where your hands are about to meet for added benefit.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
Grabbing each handle with your arms extended to your sides and at shoulder level, exhale and bring your arms up and in towards each other.
Continue bringing your arms together until just before they meet.
Inhale and lower your arms down to your sides, stopping when they are parallel to the ground and returning to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Equipment

Far Pulley Towers

If no other options are available, you can use close pulley towers instead. However this is not preferable.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Single Grip Handles

Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.