Cable Incline Fly

Sculpt your upper chest with the Cable Incline Fly. This exercise isolates the pectoralis major clavicular head, building strength and definition.

IntermediateChest Cable

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Cable Incline Fly

Isolation

Cable One Arm Incline Fly on Exercise Ball

Chest · Pectoralis Major Clavicular Head · Cable

Advanced

Isolation

Cable Lying Fly

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Isolation

Cable Low Fly

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Isolation

Cable Incline Fly (on stability ball)

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Description

A chest exercise that utilizes a cable machine to work the upper chest from an incline angle.

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How to do Cable Incline Fly

01
Setup
Position an adjustable bench at a 30-45 degree incline between two low cable pulleys, ensuring equal distance from each stack.
02
Setup
Select a light-to-moderate weight on each stack, then grasp a D-handle in each hand with an overhand grip.
03
Setup
Lie back on the incline bench with your feet flat on the floor, extending your arms straight up over your upper chest with a slight bend in your elbows.
04
Inhale and slowly open your arms out to the sides in a wide, controlled arc, feeling a stretch in your upper chest, until your hands are roughly shoulder-level.
05
Exhale and powerfully squeeze your pectoralis major clavicular head to bring the handles back up in the same arc, aiming to meet them directly over your upper chest.
06
Maintain the slight bend in your elbows throughout the entire movement and control the weight on both the eccentric and concentric phases.

Tips

Visualize hugging a large tree as you bring your arms together, focusing on contracting your upper chest muscles intensely at the top of the movement.
Maintain a slight, consistent bend in your elbows throughout the entire exercise to protect your elbow joints and keep tension on the chest.
Control the eccentric (lowering) phase, allowing a full, controlled stretch in your chest before initiating the concentric (lifting) phase.
Keep your shoulder blades retracted and depressed against the bench to stabilize your upper back and prevent excessive shoulder involvement.

Common mistakes

Locking out the elbows at the top or bottom transfers tension away from the chest to the triceps and elbows; maintain a soft, consistent bend in your elbows throughout the entire range of motion.
Swinging the weights with momentum rather than controlled muscle contraction reduces the effectiveness; lighten the load and focus on a slow, deliberate squeeze and stretch.
Allowing the shoulders to shrug up towards the ears reduces chest activation; keep your shoulders pressed down and back against the bench.

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Questions

What muscles does Cable Incline Fly work?

Cable Incline Fly primarily targets Pectoralis Major Clavicular Head. Secondary muscles include Biceps Brachii, Deltoid Anterior.

Is Cable Incline Fly good for beginners?

Cable Incline Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Incline Fly?

You need Cable to perform Cable Incline Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Incline Fly?

Visualize hugging a large tree as you bring your arms together, focusing on contracting your upper chest muscles intensely at the top of the movement. Maintain a slight, consistent bend in your elbows throughout the entire exercise to protect your elbow joints and keep tension on the chest. Control the eccentric (lowering) phase, allowing a full, controlled stretch in your chest before initiating the concentric (lifting) phase. Keep your shoulder blades retracted and depressed against the bench to stabilize your upper back and prevent excessive shoulder involvement.

What are common mistakes when doing Cable Incline Fly?

Locking out the elbows at the top or bottom transfers tension away from the chest to the triceps and elbows; maintain a soft, consistent bend in your elbows throughout the entire range of motion. Swinging the weights with momentum rather than controlled muscle contraction reduces the effectiveness; lighten the load and focus on a slow, deliberate squeeze and stretch. Allowing the shoulders to shrug up towards the ears reduces chest activation; keep your shoulders pressed down and back against the bench.