Cable Incline Fly
Also known as: incline cable fly
Cable Incline Fly is the middle rung where progress speeds up, using unbroken cable tension to deliver pressing power across the chest.
How to do Cable Incline Fly
- Adjust the cable machine to a low position and attach the handles.
- Sit on an incline bench with your back against the pad and feet flat on the floor.
- Grasp the handles with an overhand grip and extend your arms straight out in front of you.
- Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- Pause for a moment at the fully extended position, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Cable Incline Fly Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Incline Fly Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Cable Incline Fly
Swap Cable Incline Fly For
Cable Incline Fly — Frequently Asked Questions
How do you do the Cable Incline Fly?
Adjust the cable machine to a low position and attach the handles. Sit on an incline bench with your back against the pad and feet flat on the floor. Grasp the handles with an overhand grip and extend your arms straight out in front of you. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Incline Fly work?
The Cable Incline Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.
How many sets and reps of the Cable Incline Fly should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Incline Fly good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Incline Fly?
Try the Dumbbell One Arm Decline Chest Press, Barbell Bench Press or the Chest Dip. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Incline Fly the same as the incline cable fly?
Yes. The Cable Incline Fly is also commonly called the incline cable fly. Different gyms and training programs label it differently, but "incline cable fly" refer to this same movement.
