Incline Cable Fly

HOW TO DO IT

1. 1Set an incline bench between two cable towers with pulleys positioned low.
2. 2Lie back on the bench and grasp a handle in each hand.
3. 3Extend your arms outward with a slight bend maintained in the elbows.
4. 4Pull the handles up and across your body in a wide arc.
5. 5Squeeze your chest muscles hard when your hands meet above your sternum.
6. 6Slowly lower your arms back to the start along the same path.

COMMON MISTAKES

• Straightening the arms completely which turns the move into a press.
• Allowing the shoulders to roll forward at the peak of the contraction.
• Using excessive weight that causes jerky momentum instead of control.

TIPS

• Imagine hugging a large barrel to maintain the correct arm arc.
• Keep your shoulder blades pinned against the bench throughout the set.
• Focus on driving the movement with your elbows rather than your hands.

SAFETY

• Do not hyperextend your elbows at the bottom of the movement.
• Ensure the bench is stable before adding heavy resistance to the cables.

DETAILS

Muscles

Upper ChestChest

Equipment

Cable MachineIncline Bench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Chest fly

Arms

Both

Arms straight or bent

Bent arms

Body position

Lying on the back

Bench angle

Incline

Pulley height

Low