- EquipmentCable
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
Set an incline bench between two low pulleys. Lie back with a handle in each hand, arms open to the sides and elbows slightly bent.
First cueKeep the elbow bend fixed.
How to do the Incline Cable Fly
Set up. Set an incline bench between two low pulleys. Lie back with a handle in each hand, arms open to the sides and elbows slightly bent.
- Bring the handles up and together over your upper chest in a wide arc.
- Squeeze for a moment at the top.
- Open the arms back out under control until you feel a stretch.
Form cues
- Keep the elbow bend fixed.
- Keep your back on the bench.
- Use a weight you control at the stretch.
Common mistakes
- Pressing instead of hugging.
- Letting the cables pull the arms too far back.
Muscles worked
Main target: Chest. The chest muscles fan out across the front of the ribcage, from the breastbone and collarbone to the upper arm. They bring the arm forward and across the body, which is the work of every press, push-up and fly.
On the way: Front delts.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Incline Cable Fly, from the same catalog the StatBlockFit app logs.
- Seated Cable Row Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Cable Upright Row Same push session: it trains the side delts.
- Close-Grip Bench Press Same push session: it trains the triceps.
- Cable Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
5 movements, the Incline Cable Fly first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Incline Cable Fly 3 × 10 to 20 reps
- Seated Cable Row 3 × 8 to 15 reps
- Cable Upright Row 3 × 10 to 15 reps
- Close-Grip Bench Press 3 × 5 to 12 reps
- Cable Shrug 3 × 10 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Fly
Dumbbell
Gym or cable swap
Pec Deck
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Cable Crossover.
Do before it: Band Pull-Apart (shoulder blades) and Doorway Chest Stretch (shoulder range).
Track it in StatBlockFit
In the StatBlockFit app the Incline Cable Fly is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Incline Cable Fly?
Set up: Set an incline bench between two low pulleys. Lie back with a handle in each hand, arms open to the sides and elbows slightly bent. Steps: 1. Bring the handles up and together over your upper chest in a wide arc. 2. Squeeze for a moment at the top. 3. Open the arms back out under control until you feel a stretch. Form cues: Keep the elbow bend fixed. Keep your back on the bench. Use a weight you control at the stretch. Common mistakes: Pressing instead of hugging. Letting the cables pull the arms too far back.
What muscles does the Incline Cable Fly work?
It trains the chest as its main target and works the front delts on the way.
What can I do instead of the Incline Cable Fly?
At home: Dumbbell Fly. In a gym: Pec Deck. Each trains the same main muscle.
What should I pair the Incline Cable Fly with?
Good partners in the same workout are Seated Cable Row, Cable Upright Row, Close-Grip Bench Press and Cable Shrug.
How heavy should the Incline Cable Fly be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.