Smart Workout Diary

Cable Incline Fly

The cable incline fly is an isolation chest exercise performed on an incline bench between cable pulleys. It primarily emphasizes the upper chest while the front shoulders assist, helping develop chest muscle, control, and pressing strength support.

Demonstration

Cable Incline Fly — demonstration 1
Cable Incline Fly — demonstration 2

Instructions

  1. Set an incline bench centrally between two cable pulleys and position the pulleys slightly below shoulder height. Attach single handles and select a light, controllable load.
  2. Sit on the bench with your back and head supported, feet firmly on the floor, and a handle in each hand. Begin with your arms open to the sides and elbows softly bent.
  3. Keep your chest lifted and shoulder blades gently drawn back and down. Maintain the same slight bend in your elbows throughout the repetition.
  4. Exhale as you bring the handles together in a wide hugging arc above your upper chest. Stop when the handles meet or nearly meet without letting your shoulders roll forward.
  5. Inhale and slowly return along the same arc until you feel a comfortable chest stretch. Keep the motion controlled, then repeat without bouncing or using momentum.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a modest load. The cables should allow a smooth arc without turning the movement into a press or forcing your shoulders forward.
  2. Keep the elbows fixed. Excessively bending and straightening the arms shifts work away from the chest and changes the exercise.
  3. Control the stretch. Use only a pain-free range of motion; do not let the weights pull your arms too far behind your torso.
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