Cable Fly (Incline)

Upper chest isolation with constant tension — builds upper pec definition and strength through a controlled arc of motion

⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal Adduction)
Primary Muscles	Chest (Upper)
Secondary Muscles	Front Delts
Equipment	Cable Machine, D-Handles
Difficulty	⭐ Beginner
Priority	🔵 Accessory

Movement Summary

🎯 Setup

Starting Position

Pulley position: Set both cables to the lowest pulley position
Handle attachment: Use D-handles or stirrup handles
Body position: Stand centered between cables, one foot forward in split stance
Torso angle: Slight forward lean (15-20°) from hips
Arm position: Arms out wide and slightly back, elbows with 10-20° bend
Starting tension: Step forward until you feel tension in chest at start

Equipment Setup

Equipment	Setting	Notes
Pulley height	Lowest setting	Both pulleys at floor level
Handle type	D-handles or stirrups	Neutral grip position
Weight	Start light	10-15 lbs per side to learn movement
Stance position	2-3 feet forward of cables	Ensures constant tension

Setup Cue

"Chest up, slight lean forward, feel the stretch before you even start moving"

🔄 Execution

The Movement

⬅️ Starting Position
➡️ Bringing Together
🤝 Peak Contraction
⬅️ Lowering

What's happening: Arms wide, cables creating stretch across chest

Stand in split stance, torso leaning slightly forward
Arms extended out and down at 45° angle
Palms facing forward, slight elbow bend (10-20°)
Feel stretch across upper chest and front delts
Maintain proud chest, shoulders back

Feel: Stretch in upper pecs, tension in cables

Key Cues

Primary Cues

"Hug a big barrel" — creates proper arc motion
"Elbows stay locked at same angle" — keeps tension on chest, not triceps
"Lead with pinkies" — ensures internal rotation for max chest activation

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-0-2-1	3s down, no pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major (Upper)	Horizontal adduction with upward angle — bringing arms together and up	`████████░░` 85%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Assists with shoulder flexion and adduction	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Rotator Cuff	Stabilize shoulder joint throughout arc
Core	Maintain posture against cable pull
Serratus Anterior	Stabilize scapulae

Muscle Emphasis

To emphasize upper chest: Keep cables low, bring hands to upper chest height, squeeze hard at top To feel better contraction: Slow down eccentric, pause at stretch, focus on "hugging" motion

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending/straightening elbows	Triceps take over movement	Becomes a press, not a fly	Lock elbow angle at 10-20° bend
Rounding shoulders forward	Shoulders internally rotate excessively	Shoulder impingement risk	"Chest proud" — keep shoulders back
Going too heavy	Form breaks down, becomes a press	Defeats isolation purpose	Use lighter weight, perfect form
No squeeze at top	Missing peak contraction	Less muscle activation	Pause and squeeze for 1 second
Too much stretch	Shoulders go too far back	Bicep tendon strain, shoulder injury	Stop when you feel mild stretch

Most Common Error

Using too much weight — this is an isolation exercise meant for muscle activation, not ego lifting. If you can't maintain the slight elbow bend throughout, the weight is too heavy.

Self-Check Checklist

Elbows maintain 10-20° bend throughout (never straighten)
Shoulders stay back, chest stays proud
Smooth arc motion, not pressing motion
1-second pause and squeeze at top
Controlled eccentric (2-3 seconds)

🔀 Variations

By Cable Angle

Incline (This Exercise)
Flat/Mid
Decline

Detail	Description
Pulley position	Low (floor level)
Target	Upper chest (clavicular pecs)
Hand path	Upward arc to upper chest

Detail	Description
Pulley position	Chest height
Target	Mid chest (sternal pecs)
Hand path	Horizontal arc to center

Detail	Description
Pulley position	High (above head)
Target	Lower chest
Hand path	Downward arc to lower chest

Unilateral Variations

Variation	Change	Why
Single-Arm Cable Fly (Low)	One arm at a time	Fix imbalances, more core engagement
Alternating Cable Fly	Alternate arms each rep	Continuous tension, endurance work

Stance Variations

Stance	Stability	When to Use
Split stance	High	Standard — best balance
Parallel stance	Medium	More core challenge
Kneeling	Very high	Focus purely on chest, eliminate leg drive

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbells	Incline Dumbbell Fly	Gravity-based, different resistance curve
Machine	Pec Deck	Fixed path, easier to learn
Resistance Bands	Band Fly (Incline)	Portable, increasing resistance

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-12	60-90s	Moderate	2-3
Hypertrophy	3-4	10-15	60s	Light-Moderate	1-2
Endurance	2-3	15-20+	45-60s	Light	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	After main pressing	Accessory isolation work
Push/Pull/Legs	Middle or end of push day	After compounds (bench, incline press)
Chest day	After heavy pressing	Finish with isolation for upper chest
Full-body	Optional accessory	Only if extra chest volume needed

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	4 sets (varied angles)

Progression Scheme

Progressive Overload

For isolation exercises like cable flies, progression is slower. Focus on perfect form and mind-muscle connection before adding weight. Adding 1-2 reps per session is valid progress.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Pec Deck	Learning the fly motion, need fixed path
Machine Chest Press	Need more stability, building base strength
Push-Up (Incline)	No equipment available

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Cable Fly (Low)	Ready for unilateral work, fix imbalances	Link
Cable Crossover	Want more range of motion and stretch
Weighted Dips	Ready for heavier compound upper chest work

Alternatives (Same Goal, Different Movement)

Dumbbell-Based
Machine-Based
Bodyweight/Minimal Equipment

Alternative	Benefit	Limitation
Incline Dumbbell Fly	Greater stretch at bottom	Less tension at top
Incline Dumbbell Press	Can use heavier loads	Less isolation

Alternative	Benefit
Pec Deck	Fixed path, easy to learn
Incline Chest Press Machine	Compound movement, heavier loads

Alternative	Equipment
Push-Up (Decline)	Bodyweight only — feet elevated
Resistance Band Fly	Bands only

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain at extreme stretch	Reduce range of motion, don't let arms go too far back
Previous pec tear	Re-injury risk	Start very light, avoid deep stretch
Bicep tendon issues	Strain at stretched position	Reduce ROM, consider machine pec deck
AC joint pain	Stress at peak contraction	Don't cross hands over, stop at midline

Stop Immediately If

Sharp pain in shoulder or chest (not muscle burn)
Clicking or popping with pain
Numbness or tingling in arms
Feeling like shoulder is "slipping"

Safe Training Guidelines

Guideline	Reason
Start light (10-15 lbs per side)	Learn movement pattern safely
Never go to full failure	Form breaks down = injury risk
Keep 10-20° elbow bend	Protects bicep tendons and elbows
Control the eccentric	Don't let cables pull you into dangerous stretch
Stop if shoulders round forward	Sign of too much weight

ROM Awareness

Going too far back into the stretch is the most common cause of injury. You should feel a mild stretch in the chest, NOT a strain in the front of the shoulder or bicep. If you feel it in the wrong place, reduce the range of motion.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, slight flexion	90° horizontal extension to adduction	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Horizontal extension without pain	Can reach arms out wide without shoulder pain	Reduce ROM, use pec deck instead
Thoracic	Adequate extension	Can maintain proud chest position	Foam roll, chest stretches between sets

Joint Health Note

This is a single-joint (isolation) exercise, so all stress is on the shoulder. Proper form and appropriate weight are critical to avoid shoulder issues. If you have shoulder problems, this exercise may not be appropriate — try the pec deck machine instead.

❓ Common Questions

How is this different from a dumbbell fly?

Cable flies maintain constant tension throughout the entire range of motion, while dumbbells lose tension at the top (when arms are vertical, gravity doesn't provide resistance). Cables also provide more tension at peak contraction. Both are effective, but cables are superior for the squeeze/contraction portion.

Should my hands touch at the top?

They can touch or even cross slightly, but this isn't required. What matters is getting a hard squeeze of the chest muscles. Some people feel better contraction stopping just before hands touch. Experiment to find what you feel best.

How far back should I let my arms go?

Only until you feel a mild stretch in your chest. Do NOT go to the point of shoulder or bicep discomfort. For most people, arms slightly behind the torso plane is enough. Going too far back is dangerous and doesn't add benefit.

What's the right weight to use?

Start with 10-15 lbs per side. If you can't maintain the slight elbow bend and smooth arc motion, it's too heavy. This is an isolation exercise — the goal is muscle activation, not moving heavy weight. Most people use far too much weight on this exercise.

How much should I bend my elbows?

10-20° bend is ideal. Think "slight bend" but close to straight. This angle should remain constant throughout the movement. If your elbows are bending and straightening, you're turning it into a pressing movement.

Why cables from below instead of chest height?

The incline angle (cables from below) specifically targets the upper chest fibers, which are often underdeveloped. The angle of the cable resistance should match the angle of the muscle fibers you're targeting. Low cables = upper chest fibers.

📚 Sources

Biomechanics & Muscle Activation:

Boeckh-Behrens, W.U., Buskies, W. (2000). Fitness-Krafttraining — Tier B
Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
ExRx.net Exercise Analysis — Tier C

Programming:

NSCA Essentials of Strength Training and Conditioning — Tier A
Bompa, T., Buzzichelli, C. (2018). Periodization Training for Sports — Tier A

Technique:

Renaissance Periodization — Tier B
Jeff Nippard Training Guides — Tier C

For Mo

When to recommend this exercise:

User wants to target upper chest specifically
User has access to cable machine
User already does compound pressing and wants isolation work
User wants constant tension exercise for hypertrophy

Who should NOT do this exercise:

Acute shoulder injury → Suggest Push-Up or rest
No cable access → Suggest Incline Dumbbell Fly or Push-Up
Complete beginner → Start with compound movements first (bench press)
Shoulder impingement issues → Suggest Pec Deck (limited ROM) or avoid flyes entirely

Key coaching cues to emphasize:

"Hug a big barrel" (creates arc motion)
"Lock your elbow angle, don't straighten or bend"
"Lead with pinkies, squeeze at the top"

Common issues to watch for in user feedback:

"I don't feel it in my chest" → Weight too heavy, turning into press; reduce weight, focus on squeeze
"My shoulders hurt" → Going too far back on stretch; reduce ROM, stop earlier
"I feel it in my biceps" → Too much stretch, elbows might be too straight; slight bend needed
"My elbows hurt" → Likely straightening elbows during movement; maintain constant angle

Programming guidance:

Pair with: Compound pressing first (incline press, bench press), then this as accessory
Avoid same day as: Not applicable — this is accessory work
Typical frequency: 1-2x per week, 3-4 sets of 10-15 reps
Volume: 6-12 sets per week for chest total (this is part of that)

Progression signals:

Ready to progress when: Can complete all sets/reps with perfect form, good mind-muscle connection
Add weight: 2.5-5 lbs per side when all reps are clean
Alternative progression: Add reps (work up to 15-20), increase time under tension (slower tempo)
Regress if: Form breaking down, shoulder pain, can't feel chest working

Exercise pairing suggestions:

Superset with: Incline dumbbell press (pre-exhaust) or Cable Fly Decline (upper/lower chest combo)
After: Heavy compound pressing (bench press, incline press)
Before: Tricep work, shoulder isolation

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Cable Angle​

Unilateral Variations​

Stance Variations​

Equipment Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Training Guidelines​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​