Incline Cable Fly: Muscle Worked, Benefits, Alternate

If you are looking for the Incline cable fly exercises, then you are at the right place, here we look, how to do it, and pro-tips. As we all know, a well-shaped chest is one of the most important qualities of a good physique.

The Incline cable Pec fly Exercise is the best chest exercise that can help to train the upper chest with various angles and strengthen the chest and shoulders.

Incline Cable Fly

Benefits of the Incline Cable Fly

  • For people who experience discomfort in their joints during the Incline bench press, Incline cable chest fly exercises are a great alternative. With proper shoulder-blade stability, the cable changes the angle of the movement enough to limit the potential stress on the joints.
  • Incline cable chest fly are more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion.
  • The fly is great because it’s a nice chest opener which teaches scapular retraction. Scapular retraction basically means the ability to pinch your shoulder blades together-an action that’s super important for combating poor posture.
  • The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.
  • Varying the position of the body and the direction of cable, you can work out various parts of the pectoral muscles.

Incline Cable Fly Muscle Worked

The incline cable flys primarily muscle worked are upper pectoralis major muscles, In addition to its target the main pec muscle.

The incline fly has the involvement of several synergist muscles, these muscles include,

A handful of other muscles worked or play the role of stabilizer muscles, include your

How to Do an Incline Cable Fly

Incline Cable fly is one of the most suitable exercises for isolating the upper chest muscles.

Performing this exercise with cables instead of dumbbells allows for constant tension, which helps build Upper Chest fibers. This constant tension cannot be achieved with dumbbells.

Incline Cable Fly
Execution Steps
  1. Set an incline bench at a 30-to 45-degree angle. Attach stirrup handles to the low pulleys and lie down on the bench with your feet flat on the floor.
  2. Lift your arms straight up from your shoulders and hold the cable directly over your upper chest.
  3. Slowly lower the cable attachments outward to your sides, remember to keep your arms slightly bent until your arms are parallel with the ground horizontally
  4. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.
  • Exhale while you exert.
  • Vary the position of the bench to hit different angles of the upper chest.
  • Hold and contract the chest muscles when hands are together.
  • Set the bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.
  • Don’t let your elbows drop too far when you’re in the start position, they should remain in line with your torso.
  • Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.
Set and Reps
  • 4-5 Sets
  • 8-12 Reps

Incline Cable Fly Alternate

Low Cable Fly (Low to High Cable Fly)

The standing low to high cable fly is a variation of the chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, biceps, and shoulders. The cable provides constant tension, helping build upper pecs.

Low to High Cable Fly exercise helps to develop and define upper and inner pectoral muscles. Cable provides constant resistance and helps develop central chest muscles and provides the much-needed stress and inner pecs, for which bodybuilders crave.

Low Pulley Cable Crossovers
Muscles Worked

Primary: Upper pectoralis

Secondary: Anterior deltoid, Biceps Brachii

Execution Steps
  1. Set both pulleys as low as possible and select the desired weight. In a standing position, grab and hold the handles of overhead pulleys on both sides.
  2. Bend slightly forwards, and extend your arms feeling a good stretch in your chest muscles.
  3. Bend your elbows slightly, Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch.
  4. Slowly lower back to the starting position and repeat for the desired number of repetitions.
  • To keep your balance, stand in a staggered stance.
  • Breathe out as you lift the handles up and together.
  • Control the weight as you bring your arms back down.
Thanks for reading
Stay Fit, Live a Happy and Healthy Life
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