Standing 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. Stand midway between two low pulleys, holding one handle in each hand.
2. Position one foot in front of the other for stability.
3. Extend your arms a little out to your sides, keeping them slightly bent at the elbows. Your palms should be facing forwards.

Execution

1. Exhale as you slowly bring the handles upward and toward the midline of your body. Your hands should come together in front of your chest, with your palms facing up and your elbows slightly bent.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you slowly return the handles to the starting position.
4. Repeat for the recommended number of repetitions.

Comments and tips

• Keep your body still; only your arms should move.
• Keep your elbows slightly bent.
• Maintain full control of the cables at all times. Do not let the weight stack drop when your lower it.
• As with the standing cable fly, the standing incline cable fly helps you to develop your standing push force, balance, and coordination—all of which are important for athleticism and sporting performance. Compared with many other chest exercises, the standing cable fly exercises also recruit more stabilizer muscles, especially in your core.
• Also known as the standing low cable fly.
• For exercises that target the lower pectoralis major, see the lying cable fly, the decline cable fly and the standing high to low cable fly.

Standing incline cable fly video

Sources

• ExRx.net, Cable standing incline fly