1 / 4Incline Cable Fly
A fly on an incline bench with low cables. It keeps steady tension on the upper chest through the whole movement.
ChestShoulders
- Level
- Intermediate
- Equipment
- Cable, Bench
- Main muscle
- Chest
- Also works
- Shoulders
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Place an incline bench between two low pulleys and lie back with a handle in each hand.
- 2Start with your arms open and elbows slightly bent.
- 3Bring your hands together above your upper chest.
- 4Open them slowly until you feel a stretch.
Common mistakes
- Placing the bench too far from the pulleys
- Pressing instead of keeping the arms in an arc
- Shrugging the shoulders up toward the ears
Tips
- Set the bench at 30 degrees between two low pulleys
- Keep a slight elbow bend and bring the hands together over the upper chest
- Keep the shoulders down and back on the bench
Questions
Why use cables on an incline?
Cables keep the upper chest loaded at the top of the rep, where dumbbells feel almost weightless.
Is it for beginners?
Yes, with light weights. It is a safe way to learn the fly movement.
More Chest exercises
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