Chest Fly Incline (Cable)

An isolation chest flye performed with cables on an incline bench for constant tension and upper chest emphasis.

Instructions

1. Set the cable pulleys at the lowest level available on the machine.
2. Place an incline bench (set to 45 degrees) between the two cable machines.
3. Select an appropriate weight on each pulley and grasp the handles.
4. Lie back on the incline bench with your feet flat on the floor.
5. Bring your hands together at arm’s length in front of your face, with a slight bend in your elbows.
6. With a controlled motion, open your arms out to the sides in a wide arc, feeling a stretch across your chest.
7. Return your arms back to the starting position by squeezing your chest muscles.
8. Hold the contracted position briefly.
9. Repeat for the prescribed number of repetitions.

Tips

• Keep a slight bend in your elbows throughout to reduce stress on your shoulder joints.
• Focus on moving only at the shoulder joint; your arms should remain stationary.
• Use the same arc of motion on the way down and up for balanced development.
• Feel a stretch in your chest at the bottom of the movement.
• Squeeze your chest muscles at the top of each repetition.
• Breathe in as you open your arms and exhale as you bring them together.