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Cable Incline Fly

Chest Front delts Isolation Cable machineIncline bench
Demo (loops)

How to do it

Starting position

  1. Set the bench to at least 30 degrees and place it between both pulleys.
  2. Set both pulleys to the lowest position and attach the handles.
  3. Lie back and bring both hands together above your chest to set your starting position.

Movement

  1. With a slight bend in your elbows, open your arms wide to the sides.
  2. Pause where your chest stretches.
  3. Use your chest to bring your hands back together at the top.
  4. At the top, squeeze your chest briefly.

Breathing

Inhale as you open, exhale as you bring them together.

Cautions

  • If you straighten your arms too much, it puts stress on your shoulders and elbows. Maintain a slight bend in your elbows.
  • Keep your shoulder blades against the bench so your shoulders do not shrug up.

Exercise info

Primary musclesChest
Secondary musclesFront delts
EquipmentCable machineIncline bench
Movement patternIsolation
Rep range10–15 reps
6 similar exercises

Representative exercise: Cable Incline Fly

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Fly with Chest SupportedHarderCable Incline Fly (on Stability Ball)HarderDumbbell FlySimilar exerciseBand Chest FlySimilar exerciseCable Decline FlySimilar exercisePec Deck FlySame muscle · different equipmentLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.