Cable Incline Fly
Expert Advice
Focus on maintaining a constant tension on the chest muscles throughout the movement. Avoid locking your elbows and keep a slight bend in them during the exercise.
How-to-do Steps
- Set the pulleys above shoulder height and select the weight you want to use.
- Place an incline bench between the pulleys, lying down with your feet flat on the floor.
- Grasp the handles with your palms facing forward and extend your arms above your chest.
- With a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch on your chest.
- Bring your hands back together above your chest in a hugging motion.
- Slowly return to the starting position, controlling the weight.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Incline Fly primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Biceps20%
Shoulders20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Incline Fly work?
Cable Incline Fly primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Incline Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Incline Fly suitable for beginners?
Cable Incline Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
