10 Best Incline Cable Flye Alternatives for Chest Day

The Incline Cable Flye is done standing with a cable machine. Ranked closest by our scoring: the Cable Standing Fly. Nine harder versions, among them the Cable Cross-over Variation and the Cable Crossover, are listed below as progressions rather than swaps.

The incline bench in the free weights area is the first station taken on a busy evening, and the Incline Cable Flye lies on it to pull the handles together in a wide arc that stretches and squeezes your pectorals. The Cable Standing Fly is the closest swap: same cable machine, handles moved up to chest height, and you stand facing away from the stack and bring your arms forward and together instead of lying on that bench. The Cable Middle Fly gives you a second option from the same pulley rack.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Incline Cable Flye

Incline Cable Flye
Primary muscle
Pectorals
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders

How to perform Incline Cable Flye
  1. 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).
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Repeat the movement for the prescribed amount of repetitions.
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Ranked Incline Cable Flye Alternatives

10 substitutes, ranked by how closely each one matches the Incline Cable Flye on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Standing FlyPlay demonstration

    1. Cable Standing Fly

    94% match
    • Pectorals
    • Cable
    • Beginner
    • Isolation

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Attach the handles to the cables at chest height.
    2. Stand with your feet shoulder-width apart, facing away from the cable machine.
    3. Grasp the handles with an overhand grip, palms facing forward.
    4. Step forward slightly to create tension in the cables.
    5. Keep your core engaged and your back straight throughout the exercise.
    6. With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
    7. Squeeze your chest muscles at the peak of the movement.
    8. Slowly reverse the movement, returning your arms to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  2. Cable Cross-over VariationPlay demonstration

    Progression

    2. Cable Cross-over Variation

    99% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the pectorals.

    How to perform this exercise
    1. Adjust the cable pulleys to chest height.
    2. Stand in the center of the cable machine with one foot in front of the other.
    3. Grasp the handles with your palms facing down and your arms extended out to the sides.
    4. Take a step forward, keeping your arms slightly bent.
    5. With a slight bend in your elbows, bring your hands together in front of your chest.
    6. Pause for a moment, then slowly return your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  3. Cable Crossover

    Progression

    3. Cable Crossover

    99% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. 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.
    2. 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.
    3. 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.
    4. 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.
    5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  4. Cable Decline FlyPlay demonstration

    Progression

    4. Cable Decline Fly

    99% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the cable machine to a decline position.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Hold the handles with your palms facing forward and your arms extended straight out in front of you.
    4. Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
    5. Pause for a moment at the fully extended position, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  5. Cable Standing Up Straight CrossoversPlay demonstration

    Progression

    5. Cable Standing Up Straight Crossovers

    99% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand in the middle of a cable machine with your feet shoulder-width apart.
    2. Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
    3. Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
    4. Pause for a moment, then slowly return to the starting position, keeping your arms extended.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  6. Cable Upper Chest CrossoversPlay demonstration

    Progression

    6. Cable Upper Chest Crossovers

    99% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach the handles to the cables at chest height.
    2. Stand in the center of the cable machine with one foot slightly in front of the other.
    3. Grasp the handles with your palms facing down and your arms extended out to the sides.
    4. Keep a slight bend in your elbows and engage your core.
    5. Pull the cables together in front of your chest, crossing them over each other.
    6. Squeeze your chest muscles at the peak of the movement.
    7. Slowly release the cables back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  7. Cable Middle FlyPlay demonstration

    Progression

    7. Cable Middle Fly

    99% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach cables to both sides of a cable machine at chest height.
    2. Stand in the center of the machine with one foot slightly in front of the other.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides.
    4. Keep a slight bend in your elbows and maintain a slight forward lean.
    5. Engage your chest muscles and bring your arms forward in a sweeping motion.
    6. Pause for a moment at the center, then slowly return your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  8. Cable Low FlyPlay demonstration

    Progression

    8. Cable Low Fly

    94% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
    2. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
    4. Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
    5. Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
    6. Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  9. Cable Iron Cross

    Progression

    9. Cable Iron Cross

    94% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
    2. 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.
    3. Keeping the elbows extended, pull your arms straight to your sides.
    4. Return your arms back to the starting position after a pause at the peak contraction.
    5. Continue the movement for the prescribed number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye
  10. Single-arm Cable Crossover

    Progression

    10. Single-arm Cable Crossover

    92% match
    • Pectorals
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
    2. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
    3. Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
    4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
    5. Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as the Incline Cable Flye
    • Primary muscle: pectorals, the same as the Incline Cable Flye
    • Equipment: a cable, the same as the Incline Cable Flye
    • Body position: standing, the same as the Incline Cable Flye

Why You Might Need an Incline Cable Flye Alternative

Every alternative still runs on a cable stack, so none of them solve a gym with no pulleys, but they do solve a taken incline bench. The Incline Cable Flye needs the pulleys set low and a bench locked at forty five degrees between them, so both pieces must be free at once. The Cable Standing Fly needs only a clear pair of pulleys and a spot to stand, clearing the bench queue instantly. The Cable Decline Fly and the Cable Low Fly skip the bench too: the Decline Fly opens your hands out to the sides from a decline pulley line, and the Low Fly sweeps your hands forward from a low pulley, so pick whichever height your gym has free.

How to Choose the Right Incline Cable Flye Substitute

Start with the Cable Standing Fly if the incline bench is busy: it stays on the cable stack and still finishes with your hands together and your chest squeezed, just from standing instead of lying back. The Cable Middle Fly is the same idea with a slight forward lean: handles at chest height, arms out to the sides, sweep them forward to meet in the centre and pause. The Cable Decline Fly and the Cable Low Fly need no bench either: the Decline Fly opens your hands out to the sides from a decline pulley line, and the Low Fly sweeps your hands forward from a low pulley. For a bigger challenge once the standing version feels easy, the Single-arm Cable Crossover works one arm at a time and shows any difference in strength between your sides.

Incline Cable Flye FAQ

Do I need an incline bench for the Incline Cable Flye alternatives?

No. The Cable Standing Fly and the Cable Middle Fly both work from pulleys without needing any bench at all, so you keep the pectoral squeeze while freeing up the incline area for the next lifter. The Cable Decline Fly and the Cable Low Fly skip the bench as well, they just change the pulley height instead of a seat.

Which alternative works the chest from standing instead of lying down?

The Cable Standing Fly. It uses the same cable machine with the handles raised to chest height, and has you stand facing away from the stack and bring your arms forward and together with a slight elbow bend, so there is no bench to set up or share with anyone else.

How does the Cable Decline Fly differ from the Incline Cable Flye?

It drops the bench: you stand facing away from the stack with the cable set to a decline line, start with your arms straight out in front, open them to the sides with a slight elbow bend, pause, and bring them back. The arc is the same one you use lying on the incline bench, just performed on your feet. Same cable stack, same pectorals, no bench needed at all.

How do I make a cable flye swap harder?

Move to the Cable Cross-over Variation or the Single-arm Cable Crossover. Both stay on the cable stack and keep the load on your chest. The Single-arm Cable Crossover is the clearer step up: from high pulleys you hold one hand at the midline while the other opens to the side and returns, so any strength gap between your arms shows up. The Cable Cross-over Variation stays closer to the Cable Standing Fly, hands meeting in front of your chest.

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