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How to Do a Cable Incline Chest Fly

The cable incline chest fly is a great exercise if you're experienced in performing traditional chest flys and are looking for something a little different. Unlike the traditional chest fly, this exercise also targets the bicep muscles, giving you a more complete upper body workout. Once the basic cable incline chest fly becomes too easy, be sure to change it up a bit in order to maintain the progress you have made.

About the Cable Incline Chest Fly

The cable incline chest fly is a great exercise if you want to increase the strength and muscle tone of your pectoral and triceps muscles. In addition, unlike traditional chest flys which typically target only the two muscle groups previously described, the cable incline chest fly also strengthens and tones the biceps, making it a great all-around upper body exercise. Increasing muscle mass in these areas helps to increase your metabolic rate, thereby resulting in a greater caloric burn.

Positioning Yourself for the Cable Incline Chest Fly

In order to properly perform the cable incline chest fly, you must first find a cable machine and set it up properly. Ideally, the arms of the cable machine should be lowered to an angle that is approximately 30 degrees from the floor. Set the weight to a level that is appropriate for you, and hold onto the handlebars with your back facing the machine. Look down at your feet. They should be around one foot apart, with your toes facing forward. Stand tall and look straight ahead. Your body should be in a straight line from the tip of your head down to your feet.

Performing the Cable Incline Chest Fly

Now that you are properly positioned, you can go about performing the cable incline chest fly. Start by taking a few deep breaths. As you exhale, slowly lift your arms and therefore the handlebars of the cable machine, and bring them up and together at chest height. Slowly lower your arms, bringing the handlebars back down to their starting position. Repeat this 10 times before taking a short break. Do an additional 2 sets of 10 repetitions of the cable incline chest press in order to achieve optimal results.

Increasing the Intensity of the Cable Incline Chest Fly

The cable incline chest fly is a great exercise on its own, but eventually it may become too easy for you. When this happens, it is important that you slightly change the exercise in order to continue with your strength gains. One easy way to increase the intensity of the cable incline chest fly is to alternate your arms. Instead of lifting both arms at the same time, use the right arm to lift its handlebar to the center of your chest, and then lower it back down. Repeat with the left arm. Doing this forces you to maintain your balance, thereby engaging the muscles of your core, giving you a more challenging workout.

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