Movement overview

The Lying Cable Fly is an isolation exercise targeting the pectoral muscles. It involves lying on a flat bench and using cables to perform a fly motion, which helps in developing the chest by focusing on the inner and outer portions of the pectorals. This exercise also engages the shoulders and triceps as secondary muscles.

Step-by-step cues

1. Set the pulleys on a cable machine to the lowest position and attach single handle grips.
2. Lie flat on a bench positioned between the cable stacks, ensuring your feet are flat on the floor.
3. Grasp each handle with an overhand grip, palms facing each other, and extend your arms straight up above your chest.
4. With a slight bend in your elbows, slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
5. Pause briefly at the bottom of the movement, then bring your arms back to the starting position by squeezing your chest muscles.
6. Repeat for the desired number of repetitions, maintaining control throughout the motion.

Technical tips

• Keep a slight bend in your elbows throughout the exercise to reduce stress on the joints.
• Focus on squeezing your chest muscles as you bring your arms back together to maximize muscle engagement.
• Maintain a controlled motion; avoid letting the weights pull your arms back too quickly.
• Ensure that your shoulder blades remain in contact with the bench to stabilize your upper body.
• Breathe out as you bring your arms together and inhale as you lower them back down.