How to do the Cable Incline Fly
Place an incline bench centred between two low pulleys and lie back holding a handle in each hand.
Start with your arms over your chest and elbows slightly bent.
Open your arms slowly out to the sides until you feel a stretch in your upper chest.
Bring the handles back up in an arc, squeezing your chest.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Incline Fly doesn’t suit your gym or your joints.
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