Flat bench cable flyes

Proper Position

• Set the cable cross machine to a low pulley position (near the floor).
• Lie flat on a bench placed between the two pulleys, holding the handles with a neutral grip (palms facing each other).
• Your arms should be extended upward, slightly bent at the elbows, with the handles aligned above your chest.
• Keep your feet firmly planted on the floor and your core engaged for stability.

Movement

• Slowly open your arms out to the sides in an arcing motion until they are aligned with your torso or slightly below (without overextending the shoulders).
• Focus on stretching your chest while maintaining a slight bend in your elbows.
• Bring the handles back to the starting position by contracting your chest, following the same arcing motion.
• Maintain control throughout the movement to avoid jerky motions.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you open your arms.
• Exhale as you bring the handles back to the starting position.