Incline Cable Flye
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.
How to program the Incline Cable Flye
Sets and reps
As an isolation movement, the Incline Cable Flye is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Incline Cable Flye is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Incline Cable Flye work?
The Incline Cable Flye primarily targets the Chest. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Incline Cable Flye?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Incline Cable Flye should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
