ZULTA
NL Join the waitlist

Chest

Incline Cable Fly

The Incline Cable Fly is a strength exercise on a cable machine for your chest. Share of the load in the Zulta muscle model: upper chest 35%, mid chest 33% and front delts 15%.

Also known as: incline bench cable fly

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Place an incline bench set to about 30 to 45 degrees centred between two low pulleys and clip a single handle to each.
  2. Take a handle in each hand, sit down and lean back so your upper back rests on the pad.
  3. Start with the arms open wide beside the chest, elbows slightly bent, palms facing up and in.
  4. Bring the handles up and together over your upper chest in a wide arc.
  5. Lower them slowly back out until your hands are about level with the bench.

Tips

  • Finish with the hands over the collarbones, not over the belly.
  • Keep your feet flat and your hips on the seat throughout.

Common mistakes

  • Pressing the handles up by bending and straightening the elbows.
  • Letting the shoulders peel off the pad at the top.
  • Using a bench angle so steep that the shoulders take over.

Muscles worked by the Incline Cable Fly

  • Upper chest Primary35%
  • Mid chest Primary33%
  • Front delts Secondary15%
  • Lower chest Minor6%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

An upward line of pull matches the clavicular fibres. A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

Incline Cable Fly alternatives

Same equipment

Different equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Incline Cable Fly work?

Mainly the upper chest and mid chest. The front delts assist.

Is the Incline Cable Fly good for beginners?

The Incline Cable Fly is rated intermediate. If you are new, learn the Low Cable Fly first and build up from there.

What is a good alternative to the Incline Cable Fly?

For example the Incline Dumbbell Fly, Incline Machine Fly and Low Cable Fly. They train mostly the same muscles, some with different equipment.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist