Incline Cable Flye

How to do the Incline Cable Flye

1. To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
2. Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
3. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
4. With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
5. Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
6. Repeat the movement for the prescribed amount of repetitions.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders
Equipment	cable machine
Difficulty	intermediate
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Easier than the Incline Cable Flye

Same movement pattern, lower entry difficulty — work up from here.

Cable Crossover beginner · Cable Machine Low Cable Crossover beginner · Cable Machine Cable Iron Cross beginner · Cable Machine

Harder than the Incline Cable Flye

Plyo Kettlebell Pushups expert · Kettlebell

Superset the Incline Cable Flye with

Opposing lats and middle back and traps work — alternate sets without extra rest.

Elevated Cable Rows lats Full Range-Of-Motion Lat Pulldown lats Seated One-arm Cable Pulley Rows middle back Upright Cable Row traps

Common questions

What muscles does the Incline Cable Flye work?

The Incline Cable Flye primarily works the chest, with the shoulders as secondary movers. Bodyweight Flyes, Cable Crossover, and Low Cable Crossover train the same muscle, across 11 equipment types.

What equipment do you need for the Incline Cable Flye?

A Cable Machine. Without a cable machine, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Incline Cable Flye suitable for beginners?

It is rated intermediate. Start with Cable Crossover, Low Cable Crossover, and Cable Iron Cross and work up.

Where should the Incline Cable Flye go in a workout?

Late — the Incline Cable Flye is isolation work, so it follows your compounds. Supersetting it with Elevated Cable Rows and Full Range-Of-Motion Lat Pulldown cuts session time without extra rest.

Similar exercises

Bodyweight Flyes EZ Curl Bar Cable Crossover Cable Machine Low Cable Crossover Cable Machine Cable Iron Cross Cable Machine Dumbbell Flyes Dumbbell Flat Bench Cable Flyes Cable Machine