Incline Cable Fly
Muscles worked
Instructions
- 1To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
- 2Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
- 3With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
- 4With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms 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 should remain stationary. The movement should only occur at the shoulder joint.
- 5Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
- 6Repeat the movement for the prescribed amount of repetitions.
About Incline Cable Fly
The incline cable fly combines the bench incline and the cable's continuous tension to specifically target the upper chest. Lying on an incline bench placed between two low pulleys, elbows slightly bent and fixed, you bring the handles up and inward until they meet above the chest. The cable tension stays constant from the bottom to the top, unlike the dumbbell fly which lets off at the top. It is an excellent isolation and finishing exercise for the upper chest, combining stretch and contraction. Chase the contraction at the end without bending the elbows further.
check_circleBenefits
- check_circleTargets the upper chest under constant tension
- check_circleStretches and contracts the fibers with no dead spot
- check_circleSpares the shoulder thanks to controlled work
lightbulbExecution tips
- lightbulbSet the bench around 30 to 45 degrees
- lightbulbMaintain a slight, constant bend in the elbows
- lightbulbBring the handles up and together above the chest
- lightbulbControl the return to keep tension on the chest
warningCommon mistakes
- warningBending the elbows and pressing instead of flying
- warningUsing too heavy a load and losing range of motion
- warningLifting the back off the bench to cheat
- warningNeglecting the stretch phase at the bottom
helpFrequently asked questions
Cable or dumbbells for the incline fly?expand_more
The cable keeps constant tension even at the top, where dumbbells lose resistance.
Is it suitable for beginners?expand_more
It's a bit technical; master the dumbbell fly first, then move to this intermediate cable variation.
Is the incline cable fly a mass exercise?expand_more
It is mainly an isolation and pump exercise, not one for pure mass. To build the upper chest, rely on the incline presses (bar, dumbbells) and use the cable fly as a finisher for tension and detail.
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