PlanWorkouts

Exercise 0185 · REF lJJ7Yq8

Cable Lying Fly exercise animation

Cable Lying Fly

Category
Chest
Equipment
Cable
Target
Pectorals

Lying flat for a cable fly changes the resistance angle compared to a standing or bench-inclined version, pulling the cables more directly across the chest at a fixed height. It's less common than a bench fly because the range of motion is more limited lying on the floor, but that limitation also makes it harder to cheat with shoulder involvement. It's a reasonable option when no bench is available near the cable stack.

How to Do the Cable Lying Fly

  1. Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
  2. Hold the handles with your palms facing each other and your arms extended straight above your chest.
  3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  4. Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Lying Fly primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Lying Fly work?
The Cable Lying Fly primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Cable Lying Fly?
The Cable Lying Fly is done with a cable.
What's a good alternative to the Cable Lying Fly?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.