Chest Fly (Cable)
Also called Flat Bench Flyes (Cable), Flat Bench Cable Flyes
How to do it
Place a flat bench between two low pulleys and lie back with one handle in each hand, arms open and elbows slightly bent. Sweep the handles up and together in a wide arc over your chest, squeeze the pecs, then lower slowly until you feel a controlled stretch without dropping the elbows too far.
Setup
Center a flat bench between two low pulleys and set both handles evenly. Lie back with your feet planted and shoulder blades drawn down and together, then hold the handles over your chest with palms facing inward and a soft, fixed elbow bend.
Where you should feel it
Across the chest as the arms sweep together and through a controlled stretch as they open. The shoulders should stabilize the path without becoming the main source of strain.
When to use it
Use for chest hypertrophy when you want continuous tension and freedom to adjust the arm path. It works well after pressing in controlled sets of 10-15 reps.