Incline Cable Fly (Chest)

The incline cable fly is an effective isolation exercise for the Clavicular (Upper) chest and pectoralis major. Cables are an effective tool since they provide constant tension in the chest muscles and allow a full range of motion with a deep muscle stretch.

Now, the incline cable fly is a great alternative to the dumbbell fly because you don’t have to stabilize the weight to the same extent. It places less stress on the joints because you’re not as free in your movement, however, you do still have an advantage over the locked in position when using machines.

In this Exercise

• Target Muscle Group: Clavicular (Upper), pectoralis major and minor
• Type: Strength
• Mechanics: Isolation
• Equipment: Cables, bench
• Difficulty: Beginner

Exercise Instructions

1. Place a 45-degree incline bench between two low cable pulleys.
2. Grab the pulleys with each hand and lie back on the bench with arms stretched out.
3. Bend your elbows slightly and internally rotate your shoulders while contracting your chest muscles until your hands meet with arms extended toward the ceiling.
4. Slowly reverse the motion until you feel a slight stretch in your chest muscles.
5. Repeat for the desired number of reps.

Variations & Tips

• You can lower the bench to a flat position to work on the mid-lower chest muscles.
• Adjust the bend in your elbows to increase or decrease the difficulty of the movement.
• Always control the weight.
• If your hands begin shaking excessively, decrease the weight and try again.

Watch: How to do the incline cable fly