Cable Incline Fly (on Stability Ball)

Also known as: incline cable fly on stability ball

Beginner

Pectorals

Cable

Cable Incline Fly (on Stability Ball) is a safe first rung on the ladder, using unbroken cable tension to deliver a chest that grows from tension.

How to do Cable Incline Fly (on Stability Ball)

Set up a stability ball at an incline angle.
Attach the cable handles to the high pulleys of a cable machine.
Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground.
Grasp the cable handles with an overhand grip, palms facing forward.
Lean forward slightly, keeping your back straight and core engaged.
With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows.

Add to an AI Workout Plan All Chest Exercises

Cable Incline Fly (on Stability Ball) Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Step back until the stack never rests at the top.

Common Cable Incline Fly (on Stability Ball) Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Cable Incline Fly (on Stability Ball)

Harder progression

Cable Standing Up Straight Crossovers

Swap Cable Incline Fly (on Stability Ball) For

Lever Chest Press

Suspended Push-up

Dumbbell One Arm Decline Chest Press

Cable Incline Fly (on Stability Ball) — Frequently Asked Questions

How do you do the Cable Incline Fly (on Stability Ball)?

Set up a stability ball at an incline angle. Attach the cable handles to the high pulleys of a cable machine. Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground. 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 (on Stability Ball) work?

The Cable Incline Fly (on Stability Ball) 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 (on Stability Ball) should I do?

For muscle growth: 3 sets of 10-12 reps with 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 (on Stability Ball) good for beginners?

Yes. The Cable Incline Fly (on Stability Ball) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cable Incline Fly (on Stability Ball)?

Try the Lever Chest Press, Suspended Push-up or the Dumbbell One Arm Decline Chest Press. 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 (on Stability Ball) the same as the incline cable fly on stability ball?

Yes. The Cable Incline Fly (on Stability Ball) is also commonly called the incline cable fly on stability ball. Different gyms and training programs label it differently, but "incline cable fly on stability ball" refer to this same movement.