Incline Cable Flye
The Incline Cable Flye isolates the Chest through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to Incline Cable Flye
- 1
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
- 2
Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
- 3
With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
- 4
With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
- 5
Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
- 6
Repeat the movement for the prescribed amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Incline Cable Flye work?
The Incline Cable Flye primarily works the Chest. Secondary muscles include the Shoulders, which assist during the movement.
Is the Incline Cable Flye good for beginners?
The Incline Cable Flye is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Incline Cable Flye?
You need cable to perform the Incline Cable Flye. Most commercial gyms will have this available.
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