Cable Incline Fly

Description

How to Do Cable Incline Fly

1. 1
   Setup

   Position an adjustable bench at a 30-45 degree incline between two low cable pulleys, ensuring equal distance from each stack.

2. 2
   Setup

   Select a light-to-moderate weight on each stack, then grasp a D-handle in each hand with an overhand grip.

3. 3
   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.

4. 4

   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.

5. 5

   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.

6. 6

   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.