Cable Incline Fly

Muscles worked

Setup

1. Place an incline bench (set to 30-45 degrees) centered between two low cable pulleys.
2. Grasp the handles with a neutral grip and sit back, ensuring your shoulder blades are retracted and pinned against the bench.
3. Plant your feet firmly on the floor and hold the handles out to your sides with a slight bend in your elbows.
4. Position the bench so the pulleys are slightly behind the line of your shoulders to maximize the stretch.

How to do it

1. Exhale as you bring the handles together in a wide, sweeping arc until they meet over your upper chest.
2. Squeeze your chest muscles hard at the top of the movement for one second.
3. Inhale as you slowly lower the cables back to the starting position, maintaining the slight bend in your elbows.
4. Follow a controlled 2-0-2-1 tempo: two seconds down, no pause at the bottom, two seconds up, and a one-second squeeze.

Form checklist

• Keep your back flat against the bench and avoid arching your lower back excessively.
• Maintain a fixed, slight bend in the elbows throughout the entire range of motion.
• Ensure the movement occurs only at the shoulder joint; do not turn the fly into a pressing motion.
• Keep your wrists neutral and strong, avoiding any curling or bending.

Pro tips

• Visualize 'hugging a large tree' to maintain the correct arc and maximize pectoral isolation.
• Slightly cross the handles at the top of the movement to increase the recruitment of the inner chest fibers.
• Focus on driving your biceps toward your sternum rather than just moving your hands together.

Make it harder

• Incorporate a 3-second isometric hold at the peak contraction of every rep.
• Perform a '1.5 rep' style where you go all the way up, halfway down, back to the top, and then all the way down.

Frequently asked

What muscles does the cable incline fly work?

The cable incline fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable incline fly?

The cable incline fly uses cable.

Is the cable incline fly good for beginners?

The cable incline fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternating Hamstring Curl With PunchesIntermediate · hamstrings, pectorals, and quadriceps
• Archer Push-UpAdvanced · pectorals