Incline Cable Flye
Incline Cable Flye is a resistance exercise - shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise - shoulder horizontal adduction
Exercise technique
- Low cables
Set both pulleys low beside the bench.
- Inclined support
Rest your back on a moderately inclined bench.
- Starting hands
Bring the handles together above your chest.
- Elbows
Maintain a small bend.
- Open
Lower your arms sideways in a wide arc.
- Turnaround
Stop within the range where your shoulders remain supported.
- Close
Reverse the same arc to bring your hands together again.
Key technique points
- Do not change the elbow angle as in a press.
- Set symmetric cable paths across the chest.
- Do not reach your head forward.
- Do not force the shoulders below the bench.
- Keep your wrists straight.
- Do not release the load at the bottom.
Common mistakes
Curling the elbows
The long-arm fly arc becomes shorter.
Opening too low
The controlled shoulder range is exceeded.
Head reaching forward
Torso support changes.
Uneven cable paths
The right and left arcs differ.
Bridging the hips
The bench incline becomes ineffective.
Closing quickly
Momentum replaces chest control.
Frequently asked questions
Incline Cable Flye: why is “Curling the elbows” a mistake?
The long-arm fly arc becomes shorter.
Incline Cable Flye: why is “Opening too low” a mistake?
The controlled shoulder range is exceeded.
Incline Cable Flye: why is “Head reaching forward” a mistake?
Torso support changes.
Incline Cable Flye: why is “Uneven cable paths” a mistake?
The right and left arcs differ.
Incline Cable Flye: why is “Bridging the hips” a mistake?
The bench incline becomes ineffective.
Incline Cable Flye: why is “Closing quickly” a mistake?
Momentum replaces chest control.
What should I focus on when doing Incline Cable Flye?
Do not change the elbow angle as in a press. Set symmetric cable paths across the chest. Do not reach your head forward. Do not force the shoulders below the bench. Keep your wrists straight. Do not release the load at the bottom.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.