Cable Bench Chest Fly

A bench-supported cable fly that puts the chest under deep stretch with constant tension top to bottom.

Chest Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Mid chest

Secondary

none

Step by step

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

Log your sets. After a few weeks you will see whether it is moving. Free.