Cable Crossover Flat Bench Fly
10 reps
Lying between the cables, arc both handles up over your chest until they nearly meet.
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CHEST
Cable Crossover Flat Bench Fly
A fly performed lying on a flat bench set between two cable stacks. The cables deliver even tension through the whole arc and let you fine-tune the angle of resistance, which makes this an effective way to build size and strength in the chest.
How to do it
- 1
Set a flat bench between two low-to-mid cables so your mid-chest lines up with them, and lie back.
- 2
Grab a handle in each hand with your palms facing up.
- 3
Arc the cables up and over your chest until the handles nearly touch.
- 4
Squeeze your chest and hold briefly at the top.
- 5
Lower the handles back out in the same arc under control, keeping a slight elbow bend.
- 6
Keep your head, shoulders, and hips on the bench the whole time.