Cable exercise

Incline Cable Fly form, muscles worked, and workout tracking

The incline cable fly is an isolation exercise performed on an incline bench between two low pulleys, sweeping the arms together in an arc to target the upper fibers of the pectoralis major. Lifters use it for upper-chest hypertrophy because the cables maintain constant tension through the entire arc, including the peak contraction where dumbbells lose resistance.

Incline Cable Fly illustration

How to do Incline Cable Fly

  1. 1Set an incline bench between two low pulleys, grab a handle in each hand, and lie back with the cables at your sides.
  2. 2Start with your arms extended above your upper chest, palms facing each other and elbows softly bent.
  3. 3Inhale as you open your arms in a wide arc until you feel a deep stretch across your upper chest.
  4. 4Exhale as you sweep the handles back together over your upper chest, squeezing the pecs as your hands meet.
  5. 5Avoid bending your elbows into a press or shrugging as you fatigue; keep the arc smooth and controlled every rep.

Related exercises

Archer Push-up

Chest · Reps Only

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bench Press (Smith Machine)

Chest · Machine

Track Incline Cable Fly in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.