10 Best Flat Bench Cable Flyes Alternatives for Home and Gym
If you can't do flat bench cable flyes, choose movements that reproduce horizontal shoulder adduction and maintain pec tension. Effective swaps include dumbbell bench flyes, pec-deck machine, single-arm cable crossovers, dumbbell bench press with slow eccentrics, and standing single-arm cable flyes for comparable pec activation.
Original Exercise: Flat Bench Cable Flyes
How to Perform Flat Bench Cable Flyes
- Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
- Lay flat on the bench and keep your feet on the ground.
- Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
- Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
- Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
- Slowly come back to the starting position.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Flat Bench Cable Flyes Alternatives
1. Cable Lying Fly
95.7% MatchHow to perform this exercise
- 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.
2. Cable Decline Fly
95.2% 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.
3. Cable Incline Fly
90.2% 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.
4. Cable Iron Cross
89.3% MatchHow to perform this exercise
- Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
- Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position.
- Keeping the elbows extended, pull your arms straight to your sides.
- Return your arms back to the starting position after a pause at the peak contraction.
- Continue the movement for the prescribed number of repetitions.
5. Cable One Arm Decline Chest Fly
87.7% 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.
6. Cable Middle Fly
87.7% 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.
7. Cable Incline Fly (on Stability Ball)
87.3% 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.
8. Cable Standing Up Straight Crossovers
87.2% 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.
9. Cable Cross-over Variation
87.2% 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.
10. Cable Crossover
87.2% 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.
Why You Might Need a Flat Bench Cable Flyes Alternative
You might substitute flat bench cable flyes for several practical reasons: limited cable machine access, shoulder pain that flares with transverse-plane isolation, or a training phase that favors heavier pressing. Injuries often require reduced end-range horizontal abduction or unilateral work to manage load and pain. Equipment constraints push you toward dumbbells, machines, or bodyweight options that still target the pectorals. Preferences for different muscle activation also matter—some lifters want more sternal or clavicular emphasis, or improved unilateral control to fix strength imbalances. Choosing a substitute lets you preserve pec tension, control range of motion, and continue progressive overload without aggravating joints.
How to Choose the Right Substitute
Select a substitute by matching movement pattern, tension profile, and available equipment. Prioritize exercises that reproduce horizontal adduction and allow a controlled eccentric to target pec fiber recruitment. If you need joint-friendly options, choose machines or single-arm variations that limit shear at the shoulder. For hypertrophy, pick movements that let you maintain continuous tension and time under tension; for strength, favor heavier compound presses with limited ROM adjustments. Also consider unilateral work to correct asymmetries and exercise variations that permit progressive loading or microloading as you adapt.
Frequently Asked Questions
What muscles does Flat Bench Cable Flyes work?
Flat bench cable flyes primarily target the pectoralis major (sternal and clavicular heads) through horizontal shoulder adduction. They also recruit the anterior deltoid for stabilization and the serratus anterior and scapular stabilizers to control the range of motion.
What is the best bodyweight alternative to Flat Bench Cable Flyes?
Archer push-ups or offset single-arm push-ups are the best bodyweight alternatives because they increase unilateral horizontal adduction demand and allow you to emphasize one pec at a time. Perform them slowly with full control to maximize pec activation and maintain tension through the eccentric phase.
Can I build muscle without doing Flat Bench Cable Flyes?
Yes. You can build chest muscle with compound presses (barbell or dumbbell bench press), machine flyes, and controlled unilateral work that provide progressive overload and sufficient time under tension. Consistent loading, progressive progression, and proper technique will drive hypertrophy even without traditional cable flyes.
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