Cable Lying Fly

Pectoralis MajorCableBeginner
Lie on your back on a flat bench with your feet flat on the ground. Grab the cable handles with your palms facing each other. Keep a slight bend in your elbows. Extend your arms out to the sides, maintaining a slight bend, until your hands are in line with your shoulders. Squeeze your chest muscles and slowly return your arms back to the starting position. Repeat for the desired number of repetitions.

How to perform the Cable Lying Fly

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Lying Fly using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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