Looking to take your upper chest workout to the next level? Look no further than the incline cable fly.
The Cable Incline PEC Fly is one of the best exercises for targeting the often neglected clavicular head of the pectoralis major.
That helps to strengthen the chest and shoulders by training the upper chest with different angles.
In this blog, we’ll blog we will discuss the following topics:
- What is incline cable chest fly,
- Benefits of doing it
- Muscle worked during incline fly
- How to do it, and pro-tips.
- Common mistakes to be avoided.
So grab your cables and get ready to pump up your pecs.
What Is Incline Cable fly
The incline cable fly is an isolation exercise that primarily targets the upper chest muscles.
It is performed using a cable machine with an adjustable pulley system and a bench set at an incline angle of around 30–45 degrees.
Performing this exercise with cables instead of dumbbells allows for constant tension, which helps build Upper Chest fibers.
You can also do cable incline fly with a variety of cable attachments to make your chest workout more interesting.
Benefits of the Cable Incline Fly
1. Muscle Isolation
The cable fly is a great exercise for isolating the upper chest muscles, which can help improve muscle activation and hypertrophy.
2. Joints Friendly Exercise
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.
3. Range of Motion
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.
4. Chest Opener
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.
5. Provide Constant stimulation
The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.
The incline cable fly can be performed in a variety of ways, using different angles and attachments, which can help add variety to your chest workout and prevent boredom.
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,
- Levator scapulae,
- Anterior deltoids, and
- Latissimus dorsi.
A handful of other muscles worked or play the role of stabilizer muscles, include your
- Biceps brachii,
- Wrist flexors,
- Obliques, and
- Rectus abdominis.
How to Do Incline Cable Fly
- Set the bench at an incline angle of around 30-45 degrees. Ensure that the bench is stable and secure.
- Attach stirrup handles to the low pulleys and lie down on the bench with your feet flat on the floor.
- Grasp the cable handles with an overhand grip and hold them with your arms extended out in front of you. Your palms should be facing each other.
- Slowly lower the cable attachments outward to your sides.
- Keep your upper arms parallel to the floor and your elbows slightly bent throughout the movement.
- Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.
- Repeat the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
Know More: 14 Best Cable Chest Exercises And Workout Routine
- Keep your core engaged and your back flat against the bench throughout the movement.
- Use a weight that challenges you but allows you to maintain proper form.
- Exhale as you bring the handles together, and inhale as you lower them back down.
- 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 the shoulders rather than the 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.
Best Variations of Incline Cable Incline Chest Fly
Doing different variations of the incline cable chest fly has many benefits:
- Adds variety to your workout routine
- Helps to break through plateaus
- Helps to add variety and prevent boredom.
- Lead to greater muscle growth and definition.
Here the best incline chest fly variation that helps to build a bigger and wider chest.
1. Standing Incline Cable Fly
The standing incline cable fly is also known as the low to high cable fly.
It is an exercise used to strengthen the pushing muscles of the body, including the chest, shoulders and tricep.
The cable provides constant tension and helps to develop and define the upper and inner chest.
It provides much-needed stress for those who want to build up their chest muscles.
How To Do Standing Incline Cable Fly
- 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.
- Bend slightly forwards, and extend your arms, feeling a good stretch in your chest muscles.
- Bend your elbows slightly, pull your hands toward each other in wide arcs in front of you, pausing when your hands touch.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
- To maintain your balance, take a staggered stance.
- When you breathe in, bring the handles up and together.
- Control the weight as you bring your arms back down.
Know More: Upper Chest Cable Exercises For Bigger & Stronger Chest
2. Single Arm Incline Cable Fly
Compared to the standard incline cable fly, the single arm incline cable fly offers many unique benefits for your chest workout.
It helps to correct any imbalances between the two sides of your chest, ensuring that you develop a well-defined chest.
Furthermore, the single arm variation helps to engage your core and stabilize muscles.
Incline Cable Chest Fly Training Volume
If you’re looking to incorporate incline cable chest fly into your workout routine, here are some tips that will help you get started.
1. Sets And Reps
- Beginners: ~3-4 sets per week.
- Intermediate: ~5-8 sets per week.
- Advanced: ~8-10 sets per week.
The best rep ranges and loads to work with.
- 6–8 reps for strength
- 8–15 reps for muscle hypertrophy
- 15-20+ for endurance
Beginners should aim for 3–4 sets of 8–12 reps each, with 1–2 minutes of rest between sets.
It can be performed 1–2 times per week, depending on your overall workout schedule and goals.
Best Alternate of Incline Cable Fly
Best alternative exercises that target the same primary muscle groups with different equipment.
- Incline Dumbbell Fly
- Decline Push Ups
- Incline Dumbbell Press
- Landmine Chest Press
- Incline Bench Dumbbell Pullover
Frequently Asked Question (FAQs)
What angle should incline cable fly?
The best angle range for doing incline cable flies is 30–45 degrees. This allows for targeting the upper chest muscles effectively while minimizing strain on the shoulder joints.
Do not go more upright as the stress shifts more to the shoulders rather than the chest area.
Is the incline cable fly suitable for beginners?
Yes, it is suitable for beginners if performed with proper form and a weight that allows for controlled movement.
How does the incline cable fly differ from the incline bench press?
The incline cable fly and incline bench press both target the upper chest muscles, but they do so in slightly different ways.
- The incline bench press involves pushing a weight away from your chest
- While the incline fly involves pulling the cables towards your chest in a fly-like motion.
Additionally, the cable fly provides a greater range of motion and a more continuous tension.
Are incline flys worth it?
Yes, incline flys can be worth it as they target the upper chest muscles uniquely, helping to build strength and definition.
Incline flys work best when done properly, with the right weight, and as part of a balanced workout routine.
Incline cable flys are a valuable exercise for targeting the chest muscles.
Combine it with other chest exercises such as bench press, push-ups, or chest flys to complete a full chest workout routine.
Thanks for reading
Stay Fit, Live a Happy and Healthy Life
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