10 Best Flat Bench Cable Flyes Alternatives for Home and Gym

Flat Bench Cable Flyes are done lying on your back with a cable machine. Ranked closest by our scoring: the Cable Lying Fly, the Cable Incline Fly and the Cable Iron Cross. A harder version, the Cable Incline Fly (On Stability Ball), is listed below as a progression rather than a swap.

Flat Bench Cable Flyes

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Flat Bench Cable Flyes

The steps for Flat Bench Cable Flyes themselves, so you can judge how close each substitute below really is.

Pectorals · Cable · Intermediate · Isolation

  1. 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.
  2. Lay flat on the bench and keep your feet on the ground.
  3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
  4. 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.
  5. 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.
  6. Slowly come back to the starting position.
  7. Repeat for the recommended amount of repetitions.

The 10 Best Flat Bench Cable Flyes Alternatives

10 substitutes, ranked by how closely each one matches Flat Bench Cable Flyes on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Lying FlyPlay demonstration

    1. Cable Lying Fly

    96% match

    Pectorals · Intermediate · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Cable
    How to perform it
    1. Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
    2. Hold the handles with your palms facing each other and your arms extended straight above your chest.
    3. 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.
    4. Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Flat Bench Cable Flyes
    • Primary muscle: pectorals, the same as Flat Bench Cable Flyes
    • Equipment: a cable, the same as Flat Bench Cable Flyes
    • Body position: lying on your back, the same as Flat Bench Cable Flyes
  3. Cable Iron Cross

    3. Cable Iron Cross

    89% match

    Pectorals · Intermediate · Isolation

    Pick this when you want to work the pectorals with more balance to manage.

    • Cable
    How to perform it
    1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
    2. 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.
    3. Keeping the elbows extended, pull your arms straight to your sides.
    4. Return your arms back to the starting position after a pause at the peak contraction.
    5. Continue the movement for the prescribed number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Flat Bench Cable Flyes
    • Equipment: a cable, the same as Flat Bench Cable Flyes
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than Flat Bench Cable Flyes
  5. Cable One Arm Decline Chest FlyPlay demonstration

    5. Cable One Arm Decline Chest Fly

    88% match

    Pectorals · Intermediate · Isolation

    Pick this when you want to work the pectorals one side at a time.

    • Cable
    How to perform it
    1. Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
    2. Lie down on the bench with your head towards the machine and grab the handle with your right hand.
    3. Extend your arm straight up above your chest, keeping a slight bend in your elbow.
    4. With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
    5. Pause for a moment, then reverse the motion and bring your arm back to the starting position.
    6. Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as Flat Bench Cable Flyes
    • Primary muscle: pectorals, the same as Flat Bench Cable Flyes
    • Equipment: a cable, the same as Flat Bench Cable Flyes
    • Body position: lying on your back, the same as Flat Bench Cable Flyes
  6. Cable Incline Fly (On Stability Ball)Play demonstration

    Progression

    6. Cable Incline Fly (On Stability Ball)

    87% match

    Pectorals · Intermediate · Isolation

    Pick this when you want a harder version that still works the pectorals.

    • Cable
    How to perform it
    1. Set up a stability ball at an incline angle.
    2. Attach the cable handles to the high pulleys of a cable machine.
    3. Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground.
    4. Grasp the cable handles with an overhand grip, palms facing forward.
    5. Lean forward slightly, keeping your back straight and core engaged.
    6. With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows.
    7. Continue the motion until your arms are parallel to the ground.
    8. Pause for a moment, then slowly return to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Flat Bench Cable Flyes
    • Primary muscle: pectorals, the same as Flat Bench Cable Flyes
    • Equipment: a cable, the same as Flat Bench Cable Flyes
    • Body position: lying on your back, the same as Flat Bench Cable Flyes
    • Balance: harder to stay steady on than Flat Bench Cable Flyes
  7. Wide-grip Decline Barbell Pullover

    7. Wide-grip Decline Barbell Pullover

    87% match

    Pectorals · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
    2. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
    3. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
    4. Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
    5. Repeat the movement for the prescribed amount of repetitions of your training program.
    6. When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Flat Bench Cable Flyes
    • Equipment: free weights, not a cable
    • Body position: lying on your back, the same as Flat Bench Cable Flyes
    • Balance: harder to stay steady on than Flat Bench Cable Flyes

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 Flat Bench Cable Flyes 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.

Flat Bench Cable Flyes FAQ

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.

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