Chest
Flat Bench Cable Flyes
A chest fly using cables while lying on a flat bench to keep constant tension on the chest.
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min
Estimate range 13–21 kcal (±25 %)
Muscle mass worked6 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set two low pulleys beside a flat bench and place the bench between them.
- 2Lie back holding a handle in each hand with your arms extended out to the sides.
- 3Plant your feet and set your shoulder blades back.
How to perform
- 1Bring your hands together above your chest in a wide arc with soft elbows.
- 2Squeeze your chest at the top.
- 3Open your arms slowly back to the start, feeling a stretch.
- 4Keep the elbow bend constant throughout.
