Incline Cable Chest Flys

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set an incline bench (moderate angle) between two cable stacks. Set both pulleys low and attach single handles. Choose a weight you can control with a smooth stretch and squeeze—this should feel like an isolation movement, not a press. Step/position the bench so you have tension at the start without the cables pulling your shoulders forward.

Starting Position

Sit back on the incline bench and hold a handle in each hand. Bring your arms out to the sides with a soft, fixed bend in your elbows (keep that bend the whole set). Start with your hands slightly below chest level so the cables pull from low to high. Retract and depress your shoulder blades (down and back), keep your chest up, ribs down, and core braced. Wrists stay neutral and stacked.

Execution

Inhale and lower/hold position under control. Sweep the handles up and in in a wide arc (low-to-high) until your hands meet in front of your upper chest/shoulder line. Keep elbows slightly bent and avoid turning it into a press—your arms should move like you’re “hugging a tree.” Pause briefly at peak contraction and squeeze your upper chest. Exhale near the top. Slowly return along the same arc until you feel a strong chest stretch while keeping shoulders down and stable. Repeat for the desired reps with constant tension.

Tips on doing this exercise

Keep “shoulders down and back” the whole set—don’t let the cables pull you forward.

Think “up and in” to emphasize the upper chest without turning it into a press.

Control the negative (2–3 seconds) for better chest activation.

Stop at your deepest pain-free stretch—range matters, but shoulder comfort matters more.

If you feel front shoulder irritation, reduce depth slightly, lighten the load, and re-set your shoulder blades before each set.

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Common Mistakes

Letting shoulders roll forward or shrug up (loss of chest tension and shoulder stress)

Using too much weight and turning it into a press or a body swing

Changing elbow bend mid-rep (pressing instead of flying)

Overstretching at the bottom and hanging on the shoulder joint

Bringing hands too high/too far forward and losing the upper-chest line

Rushing the return and losing control

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 10–15 reps (controlled tempo, full stretch)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps (moderate, still strict)
Rest 45–90 seconds between sets.

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