Cable Incline Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Incline Fly is an isolation chest exercise performed on an incline bench positioned between two low-set pulleys on a cable machine. Designed to primarily target the upper chest (pectoralis major, clavicular head), it also engages the anterior shoulders as a secondary muscle group. The movement involves bringing the arms together in a wide arc while maintaining a slight bend at the elbows, emphasizing controlled motion and constant tension across the chest. Unlike pressing movements, the incline fly isolates the chest by minimizing triceps involvement and maximizing the stretch and contraction of the chest fibers. This exercise is ideal for sculpting the upper chest and enhancing muscle definition using the cable machine's smooth, consistent resistance.
How to Perform
Begin by lowering both cable pulleys to their lowest setting on the machine.
Position an incline bench between the pulleys, adjusting its backrest to an angle between 30 and 45 degrees to emphasize the upper chest.
Attach single-grip handles to each pulley arm and choose a manageable weight for both sides to maintain form.
Sit down on the incline bench and firmly plant your feet on the floor for stability.
Grab the cable handles using a neutral grip (palms facing inward).
Lean back and lie on the bench while raising your arms so that your hands are directly above the chest.
Keep a soft bend in the elbows—this angle should remain unchanged throughout the movement to reduce shoulder strain.
Breathe in and engage your abdominal muscles for core stability.
Slowly open your arms wide, lowering the handles outward and downward in a semi-circular arc.
Continue until your arms reach chest level or slightly below. You should feel a stretch across the upper portion of your chest.
Ensure your palms continue to face each other and avoid locking out or overextending your arms.
Exhale as you reverse the motion, drawing your arms back together in the same wide arc.
Focus on squeezing your chest muscles at the top of the rep for maximum contraction.
Keep movements controlled and steady to maintain muscle tension and avoid using momentum.
Repeat for the desired number of reps, maintaining posture and elbow position throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a slight bend in your elbows throughout the movement to protect the shoulder joint.
Keep your core tight and back flat against the bench to avoid unnecessary movement or strain.
Focus on a slow, controlled tempo—avoid letting the weights snap back during the eccentric phase.
Squeeze your chest muscles at the top of each rep for maximum contraction and activation.
Stop your arms when they reach chest level or slightly below—don’t overstretch to avoid injury.
Use a moderate weight that allows you to feel the stretch and contraction without sacrificing form.
Avoid bringing your hands too close together at the top to keep constant tension on the chest.
Keep your wrists neutral—don’t let them bend backward to maintain proper cable alignment.
Adjust the incline angle slightly to shift emphasis on different parts of the upper chest.
Use a full range of motion, but always stay within a pain-free range to avoid shoulder irritation.
How Not to Perform
Don’t lock your elbows – Keeping your arms too straight puts stress on the elbow and shoulder joints, reducing muscle focus.
Avoid using excessive weight – Going too heavy compromises form and shifts tension away from the chest to the shoulders or joints.
Don’t flare your elbows out too far – This increases the risk of shoulder strain and reduces effective chest targeting.
Never bounce or jerk the cables – Rapid, uncontrolled motion uses momentum instead of muscular effort, increasing injury risk.
Don’t let your arms go too low – Overstretching below bench level can place excessive tension on the shoulder capsule.
Avoid collapsing your chest or rounding your shoulders – This disengages the chest and puts stress on the neck and delts.
Don’t bring the handles too close or touch them – This relaxes tension at the top and turns it into a resting position.
Don’t lift your head or arch your lower back off the bench – This destabilizes your posture and may lead to strain or poor targeting.
Don’t allow uneven cable movement – Unequal force on each arm can lead to muscle imbalances or injury over time.
Never rush your reps – Fast reps reduce time under tension, which is key for isolating and developing the chest muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
