How To Do Incline Cable Fly

Incline Cable Fly Exercise

Incline cable fly is a great exercise that will help to build the inner chest, balancing out the pectoral muscles.

Incline cable flys as apposed to decline cable flys will typically work the top portion of the pectoral muscles more, so if this is the area you specifically want to target, it’s an ideal exercise to be doing.

Perform it towards the end of your workout, after you’ve done any bench pressing work.

Incline Cable Fly How To

  • Lay down on an incline bench raised to around 35 degrees placed between two low cable pulleys.
  • Grab the cable pulleys and bring them up so they are directly in front of the body, above the chest with the elbows slightly bent. Thumbs should be facing toward each other.
  • Slowly lower the cable pulleys out to the sides of the body creating a half arc with the arms as you do. Don’t allow the hands to move below the shoulders as this will create excess strain on the shoulder joint.
  • Once the hands are in that lowered position, pause and then bring them up to the top of the exercise again to complete the rep.
  • Pause here and then lower back down to complete the rep.
  • Continue on until all reps are completed.

Form and Technique

Keep your head looking upward as you perform this exercise so as to not place strain on the neck muscles.

While doing the movement, keep the back pressed flat into a bench at all times.

Variations:   Dumbbell Chest Fly, Decline Dumbbell Chest Fly

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Incline Cable Fly