Cable Incline Fly

Description

The cable incline fly is a chest isolation exercise performed lying on an incline bench positioned between two low cable pulleys. The incline angle and low pulley path heavily bias the upper (clavicular) head of the pectoralis major, making it one of the best exercises for building the upper chest with constant cable tension throughout the range of motion.

Muscle Group

Chest

Equipment Required

Cable

Cable Incline Fly Instructions

Set an adjustable bench to roughly 30 to 45 degrees and place it between two cable stations with low pulleys.
Attach a single-handle (D-handle) to each low pulley.
Sit on the bench, grab one handle in each hand, and lie back. The cables should run upward from the floor to your hands.
Plant both feet firmly on the floor. Pull your shoulders down and back, lift your chest.
Start with the handles held out to your sides at roughly chest height, with arms slightly bent. The cables should be under tension at the start.
Brace your core. Bring both handles together in a wide arc up over your upper chest, ending with the handles touching above your sternum.
Squeeze your chest hard for one second at the top. Maintain the slight elbow bend throughout.
Lower the handles under control over two to three seconds back to the starting position. Feel the stretch in your upper chest.