Incline Cable Fly

How to Do:

1. Setup Position the cable pulleys on a cable machine at the lowest setting and attach single handles to each pulley. Adjust the bench to a slight incline (around 30–45 degrees) and sit with your back resting on the bench. Grasp the handles with a neutral grip (palms facing forward).
2. Body Position Lean back on the bench, keeping your feet flat on the floor for stability. Ensure your back is flat against the bench, and engage your core to maintain a steady posture throughout the exercise.
3. Starting Position Extend your arms straight out to the sides, with a slight bend in your elbows. The cables should be taut, and your arms should be in line with your body or slightly higher to focus on the upper chest.
4. Bring the Cables Together Slowly bring the handles together in a wide arc, maintaining a slight bend in your elbows. Focus on squeezing your chest as you bring your hands toward the midline of your body.
5. Slowly Return Gradually reverse the movement, slowly letting the cables pull your arms back to the starting position. Control the descent to maintain tension on the chest muscles.
6. Repeat Perform the desired number of repetitions, maintaining control and a steady pace throughout.

Benefits:

The Incline Cable Fly is excellent for isolating and targeting the upper chest (clavicular head) with a wide range of motion. The continuous tension from the cables helps stimulate muscle growth, and the movement pattern encourages chest activation from a different angle than traditional presses. This exercise also engages the shoulders and triceps, while the controlled motion improves form and reduces the risk of injury compared to free-weight alternatives.