# Lying Cable Fly

URL: https://heatsy.app/ex/lying-cable-fly

Also known as: Flat Bench Cable Fly, Lying Cable Flye

Variation of: [Cable Fly](https://heatsy.app/ex/cable-fly)

Body region: Chest, Shoulders

## Equipment

- Cable Station
- Flat Bench

## Technique

1. Place a bench between two low pulleys and lie down holding a handle in each hand over your chest.
2. Bend your elbows slightly and keep that bend fixed.
3. Open your arms in a wide arc until you feel a stretch across the chest.
4. Bring the handles back together over your chest.

### Cues

- Keep the shoulder blades pulled together on the bench.
- Control the stretch at the bottom.

### Common mistakes

- Pressing the handles up instead of moving in an arc.
- Letting the arms drop below the bench.

## Variations

- [Bent-Over Cable Fly](https://heatsy.app/ex/bent-over-cable-fly)
- [Decline Cable Fly](https://heatsy.app/ex/decline-cable-fly)
- [Incline Cable Fly](https://heatsy.app/ex/incline-cable-fly)
- [One-Arm Cable Fly](https://heatsy.app/ex/one-arm-cable-fly)
- [One-Arm Decline Cable Fly](https://heatsy.app/ex/one-arm-decline-cable-fly)
- [One-Arm Incline Cable Fly](https://heatsy.app/ex/one-arm-incline-cable-fly)
- [Seated Cable Fly](https://heatsy.app/ex/seated-cable-fly)

## Alternatives

- [Dumbbell Fly](https://heatsy.app/ex/dumbbell-fly)
- [Pec Deck](https://heatsy.app/ex/pec-deck)