Incline Cable Flye
How to do the Incline Cable Flye with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders
Cable
How to do the Incline Cable Flye
- 1
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
- 2
Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
- 3
With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
- 4
With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
- 5
Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
- 6
Repeat the movement for the prescribed amount of repetitions.
Log it, see it on your body.
Every Incline Cable Flye set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
Incline Cable Flye: common questions
What muscles does the Incline Cable Flye work?
The Incline Cable Flye primarily works the Chest. It also recruits the Shoulders as supporting muscles.
Is the Incline Cable Flye suitable for beginners?
The Incline Cable Flye is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Incline Cable Flye?
To do the Incline Cable Flye you'll need a cable machine.
Is the Incline Cable Flye a compound or isolation exercise?
The Incline Cable Flye is an isolation exercise, it targets the chest through a single joint, which makes it useful for focused, targeted work.
How do I do the Incline Cable Flye with correct form?
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Follow the full step-by-step above for the complete movement.
Log your Incline Cable Flye sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |