Lie on an incline bench between two cable towers and move your arms in a wide arcing horizontal adduction to load the upper chest (pectoralis major). The movement keeps a slight elbow bend and focuses on controlled convergence of the hands over the upper chest.
How to do the Incline Fly (Cable)#
- Place an incline bench between the cable pulleys and attach single-hand grips to each side.
- Lie back so your upper chest aligns with the cable line and grasp the handles with your arms extended out to the sides and a small bend in the elbows.
- Retract your shoulder blades slightly and brace your core to stabilize the torso.
- Exhale and bring the handles together in a controlled arc until your hands meet or nearly meet over the upper chest.
- Slowly return to the start position under tension, maintaining the elbow angle and control throughout the descent.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Allowing the elbows to bend excessively and turning the fly into a press.
- Using momentum instead of a controlled motion on the concentric and eccentric phases.
- Letting the shoulders round forward or shrug during the movement.
- Dropping the chest or lifting the hips off the bench to gain leverage.
