Incline cable fly exercise

Incline cable fly

Exercise details

  • Target muscle: Clavicular (Upper) Pectoralis Major
  • Synergists: Anterior Deltoid, Biceps Brachii (short head)
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Place a bench inclined at 45 degrees between two low cable pulleys.
  2. Lie supine (on your back) on the bench, holding one stirrup (handle) in each hand.
  3. Position the stirrups out to each side.
  4. Bend your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.


  1. Keeping your elbows fixed, exhale as you press the stirrups upward and inward in an arc motion until they touch over your chest.
  2. Inhale as you reverse the motion and return the stirrups to the starting position.
  3. Repeat.

Comments and tips

  • Do not lower the stirrups beyond feeling a mild stretch in your shoulders or chest.
  • Keep your feet planted on the floor and your back straight.
  • Keep full control of the movement.
  • The incline cable fly and low cable cross-over target and synergistically work the same muscles. However, for two important reasons, I prefer the low cable cross-over. First, the low cable cross-over recruits more stabilizer muscles than the incline cable fly, especially in your core. Second, it is performed standing instead of lying down, which means that it helps you to develop more balance, coordination, and functional strength, as well as strengthens your standing push force—all of which are important for athleticism.
  • See also the incline one-arm dumbbell fly.

Incline cable fly video

Sources, Cable Incline Fly

Similar Posts