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.
Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives
How to Do the Incline Cable Flye
The steps for the Incline Cable Flye itself, so you can judge how close each substitute below really is.
Pectorals, with shoulders · Cable · Beginner · Isolation
- 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.
The 10 Best 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. Cards with a "How to perform it" link open to show 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.
Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.
1. Cable Standing Fly
94% matchPectorals · Beginner · Isolation
It uses the same equipment and still works the pectorals.
- Cable
How to perform it
- 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.
- With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
- Squeeze your chest muscles at the peak of the movement.
- Slowly reverse the movement, returning your arms to the starting position.
- 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
Progression
2. Cable Cross-over Variation
99% matchPectorals · Intermediate · Isolation
Pick this when you want a harder version that still works the pectorals.
- Cable
How to perform it
- 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.
- Pause for a moment, then slowly return your arms back to the starting position.
- 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
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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