Cable Incline Fly

Cable Incline Fly

The Cable Incline Fly is an effective compound exercise that primarily targets the muscles of the chest, specifically the pectoralis major. This exercise is great for building upper body strength and is commonly used in resistance training programs. To perform the Cable Incline Fly, you'll need access to a cable machine with adjustable pulleys and an incline bench. Start by adjusting the pulleys to a height that aligns with your shoulders. Then, sit on the incline bench with your feet flat on the floor and grasp the handles of the pulleys. Position yourself so that your arms are extended out to the sides, in line with your shoulders. Engaging your chest muscles, exhale and slowly pull the handles together in front of your chest. Focus on squeezing your chest muscles as you bring your hands closer together. While maintaining control, inhale and gradually return to the starting position, keeping a slight bend in your elbows throughout the movement. When performing the Cable Incline Fly, it's important to maintain proper form and technique. Ensure that your back is flat against the bench, your shoulders are relaxed, and your core is engaged. Avoid excessive swinging or using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury. To make the most out of the Cable Incline Fly, it is recommended to incorporate it into a well-rounded workout routine that includes exercises targeting other muscle groups. Additionally, proper nutrition and rest are crucial for muscle recovery and growth, so be sure to fuel your body with a balanced diet and give yourself adequate rest days for optimal results. Always remember to start with a proper warm-up and consult with a fitness professional before attempting any new exercises to ensure they are suitable for your individual fitness level and goals. However, if you have experience with resistance training and are familiar with the Cable Incline Fly, it can be an excellent addition to your upper body workout routine.


  • Start by adjusting the pulleys on a cable machine to the highest setting and attaching the handles.
  • Stand with your back facing the machine and hold the handles with an overhand grip.
  • Take a few steps forward to create tension in the cables.
  • With a slight bend in your elbows, bring your arms forward and up to shoulder height, making sure to keep your elbows slightly bent throughout the movement.
  • Focus on squeezing your chest muscles as you bring your arms together in front of you.
  • Pause for a moment at the top of the movement, feeling the stretch in your chest muscles.
  • Slowly and with control, reverse the movement and bring your arms back to the starting position.
  • Repeat for the recommended number of repetitions, maintaining proper form and control throughout.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to prevent injury and ensure maximum muscle activation.
  • Engage your core muscles and keep your back firmly pressed against the bench to stabilize your body and isolate the chest muscles.
  • Control the movement on both the concentric (lifting) and eccentric (lowering) phases to fully engage the chest muscles and maximize muscle growth.
  • Gradually increase the weight you are lifting over time to continually challenge your muscles and promote strength gains.
  • Include the cable incline fly as part of a well-rounded chest workout routine for balanced muscle development.
  • Use a weight that allows you to perform the exercise with proper form and within your desired rep range.
  • Experiment with different grip widths to target different areas of the chest, such as a wider grip to engage the outer chest.
  • Incorporate proper breathing techniques by exhaling during the concentric phase and inhaling during the eccentric phase.
  • Allow for adequate rest and recovery between sets to optimize muscle growth and prevent overtraining.
  • Consider incorporating different variations of the cable incline fly, such as single-arm or alternating arm movements, to add variety to your routine.


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