Cable Incline Chest Fly
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The Cable Incline Chest Fly is a strength exercise performed on a cable machine with adjustable pulleys set high to mimic an incline angle, where you grasp the handles and execute a hugging motion to bring your arms together in front of your upper chest. Its primary purpose is to isolate and build the upper pectoral muscles while enhancing chest thickness and shoulder stability through constant cable tension. Ideal for bodybuilders, athletes seeking balanced chest development, or anyone advancing beyond basic presses, it requires a cable machine and is best for intermediate to advanced trainees.
How to Perform Cable Incline Chest Fly
- 1Set the cable pulleys to the lowest position on both sides of the cable machine and attach D-handles.
- 2Position an adjustable bench at a 30-45 degree incline in the center between the pulleys.
- 3Sit on the bench, grasp a handle in each hand, and lie back so your back is fully supported.
- 4Extend your arms straight up over your chest with a slight bend in your elbows, palms facing forward, and feet flat on the floor.
- 5Inhale as you slowly open your arms out wide to the sides in an arc, keeping elbows slightly bent and feeling a stretch in your chest.
- 6Exhale as you squeeze your chest to bring your arms back together over your chest in the same arc, without locking elbows.
- 7Repeat for desired reps, then carefully sit up to exit the bench.
- 8Key form tips: Maintain a slight elbow bend throughout to protect shoulders; keep movement slow and controlled (2-3 seconds each way); avoid shrugging shoulders or using momentum. Common mistakes: Flaring elbows too much or dropping hips off the bench.