Setup
Perform Incline Cable Chest Flys with the Cable machine with adjustable pulleys and an Incline bench
Starting Position
Position yourself on the bench, gripping the handles of the cable machine with your palms facing forward.
Execution
- Set up an incline bench at a 30-45 degree angle.
- Position yourself on the bench, gripping the handles of the cable machine with your palms facing forward.
- Extend your arms straight out to the sides, slightly bending your elbows.
- Maintain a slight bend in your elbows as you bring your hands together in front of your chest in a hugging motion.
- Feel the stretch in your chest muscles and then slowly return to the starting position with controlled resistance.
- Repeat the exercise for the recommended number of repetitions.
Incline Cable Chest Flys primarily target the following muscle group:
- Upper chest (Pectoralis major)
- Front shoulders (Anterior deltoids)
- Triceps (to a lesser extent)
Tips on doing this exercise
- Focus on squeezing your upper chest muscles as you bring your hands together.
- Maintain a controlled and stable movement throughout the exercise.
- Control the resistance both on the concentric (bringing hands together) and eccentric (returning to starting position) portions of the movement.
Common Mistakes
Ensure safe and effective execution of Incline Cable Chest Flys by avoiding these common mistakes:
- Using excessive weight that compromises your form and puts unnecessary stress on your shoulder joints.
- Arching your back excessively; maintain a stable and flat position throughout the exercise.
- Bringing your hands together too forcefully, which can lead to strain or injury. Focus on a controlled and smooth movement.
Recommended Ranges
- Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
- Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.
