Incline Cable Flyes

Incline Cable Flyes are a chest exercise and primarily target the upper pectoral muscles. To a lesser degree, they also work the anterior deltoids and triceps.

Equipment

Exercise Rating

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Stretch
Overloading
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Introduction

Incline Cable Flyes are a highly effective isolation exercise designed to target the upper portion of the pectoral muscles, specifically the clavicular head of the pectoralis major. By utilizing an incline bench and cable apparatus, this movement allows for a greater range of motion and continuous tension throughout the exercise, promoting optimal muscle fiber recruitment and hypertrophy. Incline Cable Flyes are particularly beneficial for those looking to enhance the upper chest's definition and fullness, making them a valuable addition to any comprehensive chest training regimen. This exercise also engages the anterior deltoids and stabilizing muscles, contributing to overall upper body strength and symmetry.

Execution

How to Execute Incline Cable Flyes

Setup

  1. Adjust the bench to an incline angle of about 30-45 degrees.
  2. Position the bench in the center of a cable machine with the pulleys set at the lowest position.
  3. Attach D-handle attachments to each pulley.
  4. Grasp the handles with a neutral grip (palms facing each other) and sit on the bench with your feet flat on the floor.
  5. Lean back against the bench, ensuring your back and head are fully supported.
  6. Extend your arms straight up above your chest, with a slight bend in your elbows. This is your starting position.

Execution

  1. Inhale and slowly lower the handles in a wide arc until your hands are in line with your chest. Keep a slight bend in your elbows throughout the movement.
  2. Focus on stretching your chest muscles as you lower the handles, ensuring you maintain control of the weight.
  3. Pause briefly at the bottom of the movement when you feel a good stretch in your chest.
  4. Exhale and bring the handles back to the starting position by squeezing your chest muscles. Follow the same wide arc path on the way up.
  5. Ensure your arms return to the starting position with the handles directly above your chest.

Finishing

  1. After completing your set, carefully lower the handles back to the starting position.
  2. Release the handles and stand up slowly, ensuring you maintain good posture.
  3. Reset the equipment for the next user if necessary.

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