Incline Cable Fly tutorial
The incline cable fly is an isolation exercise performed on an incline bench that targets the upper chest. The cables keep constant tension through the whole range, making the squeeze at the top far more effective than with dumbbells.
How to perform
- Place an incline bench between two cable stations and set the pulleys at the lowest position.
- Grab the handles and lie back on a bench set to 30 to 45 degrees.
- Hold your hands above your chest, palms facing each other and elbows slightly bent.
- Open your arms in a wide arc to the sides until you feel a gentle stretch in your chest.
- Squeeze your chest to bring the handles back along the same arc above your chest.
- Squeeze your chest briefly at the top before the next rep.
Breathing: Inhale as you open your arms and exhale as you bring them together.
Key tips
- Keep the bend in your elbows fixed throughout the movement.
- Imagine you are hugging a large tree.
- Choose a light weight and focus on the squeeze.
Common mistakes
- Bending and straightening the elbows, turning it into a press.
- Lowering the arms too far and overstretching the shoulder joint.
- Letting the shoulder blades lift off the bench and the shoulders roll forward.
Safety: People with a history of shoulder or pec injury should limit the range of motion and stop if pain appears at the front of the shoulder.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
