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Incline Cable Flye

A intermediate strength exercise for the chest, done with a cable.

Incline Cable Flye: starting positionIncline Cable Flye: finishing position
Main muscles
Chest
Also works
Shoulders
Equipment
Cable
Level
Intermediate
Type
Isolation
Movement
Push

How to do the 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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Cable Flye

Questions

What muscles does the Incline Cable Flye work?

Mainly the chest, with the shoulders helping.

Is the Incline Cable Flye good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Crossover first.

What can I do instead of the Incline Cable Flye?

Good alternatives that train the chest: Flat Bench Cable Flyes, Cable Crossover, Cable Iron Cross or Low Cable Crossover.

How many sets and reps of the Incline Cable Flye should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).