How to do the Flat Bench Cable Flyes

Steps

1. Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
2. Lay flat on the bench and keep your feet on the ground.
3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
4. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
6. Slowly come back to the starting position.
7. Repeat for the recommended amount of repetitions.

Tracking it in OneRep

Add the flat bench cable flyes to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.