Incline Bench Cable Fly

Incline Bench Cable Fly Basics

Primary muscles worked: Pecs

Synergist Muscles: Deltoids, Forearms

Mechanics: Isolation

Equipment: Incline Bench and Dual Cable Tower with low setting and hand attachments

How To Perform The Incline Bench Cable Fly

• First, set up an incline bench between a dual cable tower machine. The position of the incline bench should be in the middle of the two towers and slightly offset to the front of the two units.
• Utilize a neutral or hammer grip on both hand attachments. Grab one attachment, walk over, and then grab the other attachment.
• Once you have both attachments in hand, take a seat on the incline bench and lay with your back flat.
• Extend your arms to the sides in the direction of each of the cable towers.
• Maintain a slight bend in your elbows and then bring your outstretched arms together.
• Do this in an arc-like path that will bring the arms and hands right in front of your natural line of sight from the position they are in. Your palms will be facing each other at this point.
• Once both of the hand attachments are touching each other, slowly lower the weight until your arms are in line the bench and form a straight line that can be made from one hand, across the back, and then to the other hand.
• After this position is reached, you may begin another rep and attempt to bring the arms back together again.

Incline Bench Cable Fly Tips

• You can utilize any angle for for the incline cable fly to work the muscles in your chest. Changing these angles changes the line of pull and places different emphasis on different muscles. For instance, the closer to 90-degrees the bench is, the more anterior deltoid involvement.
• Make sure you maintain a slight bend in your elbows throughout the lift; however, do not bend them too much when trying to bring your arms together. This will reduce the required range of motion and take tension off of your chest.

Incline Bench Cable Fly and Sports Application

As with all fly variations, the cable incline fly most resembles passing in overhand sports. What separates the incline bench cable fly from other fly variations is the constant tension and strengthening it provides for the upper chest. This makes it an exceptional exercise and one that should at some point be part of the athlete's routine.