10 Best Cable Lying Fly Alternatives for Limited Equipment
If you can't do the Cable Lying Fly, choose movements that load the pecs through horizontal adduction and controlled eccentric tension. Top options include dumbbell flat fly, machine pec deck, incline dumbbell fly, single-arm standing cable fly, and slow-tempo push-ups. Cue: keep a slight elbow bend and retract the scapula to focus tension on the pecs.
Original Exercise: Cable Lying Fly
How to Perform Cable Lying Fly
- Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
- Hold the handles with your palms facing each other and your arms extended straight above your chest.
- 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.
- Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
- Repeat for the desired number of repetitions.
Best Cable Lying Fly Alternatives
1. Cable Decline Fly
98.9% MatchHow to perform this exercise
- Adjust the cable machine to a decline position.
- Stand facing away from the machine with your feet shoulder-width apart.
- Hold the handles with your palms facing forward and your arms extended straight out in front of you.
- Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- Pause for a moment at the fully extended position, then slowly return to the starting position.
2. Cable Incline Fly
93.9% MatchHow to perform this exercise
- Adjust the cable machine to a low position and attach the handles.
- Sit on an incline bench with your back against the pad and feet flat on the floor.
- Grasp the handles with an overhand grip and extend your arms straight out in front of you.
- Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- Pause for a moment at the fully extended position, then slowly return to the starting position.
3. Cable Middle Fly
92% MatchHow to perform this exercise
- Attach cables to both sides of a cable machine at chest height.
- Stand in the center of the machine with one foot slightly in front of the other.
- Grasp the handles with an overhand grip and extend your arms out to the sides.
- Keep a slight bend in your elbows and maintain a slight forward lean.
- Engage your chest muscles and bring your arms forward in a sweeping motion.
4. Cable One Arm Decline Chest Fly
91.4% MatchHow to perform this exercise
- Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
- Lie down on the bench with your head towards the machine and grab the handle with your right hand.
- Extend your arm straight up above your chest, keeping a slight bend in your elbow.
- With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
- Pause for a moment, then reverse the motion and bring your arm back to the starting position.
5. Cable Incline Fly (on Stability Ball)
91.1% MatchHow to perform this exercise
- Set up a stability ball at an incline angle.
- Attach the cable handles to the high pulleys of a cable machine.
- Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground.
- Grasp the cable handles with an overhand grip, palms facing forward.
- Lean forward slightly, keeping your back straight and core engaged.
6. Cable Upper Chest Crossovers
90.9% MatchHow to perform this exercise
- Attach the handles to the cables at chest height.
- Stand in the center of the cable machine with one foot slightly in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Keep a slight bend in your elbows and engage your core.
- Pull the cables together in front of your chest, crossing them over each other.
7. Cable Crossover
90.9% MatchHow to perform this exercise
- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
8. Cable Cross-over Variation
90.9% MatchHow to perform this exercise
- Adjust the cable pulleys to chest height.
- Stand in the center of the cable machine with one foot in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Take a step forward, keeping your arms slightly bent.
- With a slight bend in your elbows, bring your hands together in front of your chest.
9. Cable Standing Up Straight Crossovers
90.9% MatchHow to perform this exercise
- Stand in the middle of a cable machine with your feet shoulder-width apart.
- Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
- Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
- Pause for a moment, then slowly return to the starting position, keeping your arms extended.
- Repeat for the desired number of repetitions.
10. Bodyweight Flyes
88.9% MatchHow to perform this exercise
- Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- Place your hands on the bars. This will be your starting position.
- Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
- After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
Why You Might Need a Cable Lying Fly Alternative
You might substitute the Cable Lying Fly because you lack a cable station, have shoulder pain at end-range abduction, need variety, or want a different tension curve. Cables provide continuous outward tension; dumbbells and machines change the load path and may reduce shear at the glenohumeral joint. For rehab, choose exercises with a neutral grip and limited external rotation to protect the rotator cuff. For strength or hypertrophy, prioritize controlled eccentrics and maintain scapular stability to keep the workload on the pectoralis major rather than the anterior deltoid.
How to Choose the Right Substitute
Pick a substitute based on equipment, shoulder health, and the desired tension profile. If you need continuous tension like cables, use single-arm standing cable flys or a pec-deck machine; cue a controlled 2–3 second eccentric and keep the ribs braced. If you only have dumbbells, choose flat or incline dumbbell flys and use a neutral grip to reduce impingement. For limited equipment or bodyweight, use slow-tempo, wide push-ups or archer push-ups to emphasize horizontal adduction. Consider unilateral options for balancing asymmetries and machines for safer progressive overload.
Frequently Asked Questions
What muscles does Cable Lying Fly work?
The Cable Lying Fly primarily targets the pectoralis major, especially the sternal head, by driving horizontal adduction. It also recruits the anterior deltoid and scapular stabilizers like the serratus anterior; cue scapular retraction and a slight elbow bend to concentrate load on the pecs.
What is the best bodyweight alternative to Cable Lying Fly?
A slow-tempo wide push-up or archer push-up is the best bodyweight substitute because it emphasizes horizontal adduction under tension. Cue a controlled 3-second descent with elbows at roughly 45 degrees to maximize pec activation and protect the shoulders.
Can I build muscle without doing Cable Lying Fly?
Yes — you can build chest muscle with presses, fly variations, and progressive overload through sets, reps, and tempo. Focus on full range of motion, controlled eccentrics, and keeping a slight elbow bend so the pectoralis major, not the shoulder, does the work.
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