10 Best Incline Cable Flye Alternatives for Chest Workouts
If you can't do the incline cable flye, choose movements that recreate the incline plane and sustained pec tension: incline dumbbell flye, low-to-high cable fly on an incline, incline machine fly, single-arm cable fly, or incline push-ups. Keep a slight elbow bend, lead the movement with your chest, and maintain constant tension through the range.
Original Exercise: Incline Cable Flye
How to Perform Incline Cable Flye
- To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
- Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
- With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
- With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
- Repeat the movement for the prescribed amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Incline Cable Flye Alternatives
1. Cable Standing Up Straight Crossovers
99.9% MatchHow to perform this exercise
- Stand in the middle of a cable machine with your feet shoulder-width apart.
- Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
- Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
- Pause for a moment, then slowly return to the starting position, keeping your arms extended.
- Repeat for the desired number of repetitions.
2. Cable Crossover
99.9% MatchHow to perform this exercise
- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
3. Cable Cross-over Variation
99.9% MatchHow to perform this exercise
- Adjust the cable pulleys to chest height.
- Stand in the center of the cable machine with one foot in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Take a step forward, keeping your arms slightly bent.
- With a slight bend in your elbows, bring your hands together in front of your chest.
4. Cable Upper Chest Crossovers
99.9% MatchHow to perform this exercise
- Attach the handles to the cables at chest height.
- Stand in the center of the cable machine with one foot slightly in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Keep a slight bend in your elbows and engage your core.
- Pull the cables together in front of your chest, crossing them over each other.
5. Cable Middle Fly
98.9% MatchHow to perform this exercise
- Attach cables to both sides of a cable machine at chest height.
- Stand in the center of the machine with one foot slightly in front of the other.
- Grasp the handles with an overhand grip and extend your arms out to the sides.
- Keep a slight bend in your elbows and maintain a slight forward lean.
- Engage your chest muscles and bring your arms forward in a sweeping motion.
6. Cable Low Fly
94.3% MatchHow to perform this exercise
- Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
- Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
- Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
- Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
7. Cable Iron Cross
94.1% MatchHow to perform this exercise
- Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
- Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position.
- Keeping the elbows extended, pull your arms straight to your sides.
- Return your arms back to the starting position after a pause at the peak contraction.
- Continue the movement for the prescribed number of repetitions.
8. Cable Standing Fly
93.7% MatchHow to perform this exercise
- Attach the handles to the cables at chest height.
- Stand with your feet shoulder-width apart, facing away from the cable machine.
- Grasp the handles with an overhand grip, palms facing forward.
- Step forward slightly to create tension in the cables.
- Keep your core engaged and your back straight throughout the exercise.
9. Cable Decline Fly
92% MatchHow to perform this exercise
- Adjust the cable machine to a decline position.
- Stand facing away from the machine with your feet shoulder-width apart.
- Hold the handles with your palms facing forward and your arms extended straight out in front of you.
- Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- Pause for a moment at the fully extended position, then slowly return to the starting position.
10. Cable Lying Fly
90.9% MatchHow to perform this exercise
- Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
- Hold the handles with your palms facing each other and your arms extended straight above your chest.
- Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Incline Cable Flye Alternative
You may substitute the incline cable flye because of limited equipment, shoulder pain, or the need for progression and variety. Cables provide a consistent lateral tension and a unique line of pull; if a gym lacks a cable station use dumbbells, machine flyes, or bodyweight variations that mimic horizontal adduction on an incline. For shoulder-safe options, cue scapular retraction and a 20–40° elbow bend to reduce GH joint shear and emphasize the clavicular head of the pec. Substitutes let you control eccentric tempo, adjust loading, and maintain upper-pec activation while managing pain or access constraints.
How to Choose the Right Substitute
Pick a substitute by matching plane of movement, tension curve, and loading potential to the original. Prioritize exercises that replicate low-to-high line of pull to target the upper chest (e.g., set a pulley low or use a 30–45° bench). Choose unilateral options for imbalance correction and machines for load control. If you have shoulder irritability, favor machines or dumbbells with a slightly reduced ROM and avoid full horizontal adduction end-ranges. Cue stable scapula, controlled eccentrics, and a chest-leading squeeze to keep emphasis on the pecs rather than the anterior deltoid.
Frequently Asked Questions
What muscles does Incline Cable Flye work?
The incline cable flye primarily targets the clavicular head of the pectoralis major (upper chest). It also loads the anterior deltoid and requires serratus and scapular stabilizers to control the arc of horizontal adduction.
What is the best bodyweight alternative to Incline Cable Flye?
The best bodyweight substitute is the incline push-up (feet elevated). Set your hands slightly wider than shoulder-width, keep the body rigid, and pause at the top while driving the hands together to emphasize upper-pec horizontal adduction.
Can I build muscle without doing Incline Cable Flye?
Yes. You can hypertrophy the upper chest with other movements that reproduce the incline line of pull—incline dumbbell presses, incline flyes, and low-to-high cable flyes—using progressive overload and controlled eccentrics. Focus on maintaining tension, a chest-leading cue, and sufficient volume to drive growth.
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