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How To: Incline Cable Flies

Incline Cable Flies

The fly is an excellent exercise for adding both size and strength to the chest.
Flies, regardless of whether they’re being performed on a flat, incline or decline bench target the outer portion of the chest.

There’s a fine line between good form, poor form and a potential injury when it comes to chest flies, as strict form is near impossible to maintain with heavy weight, often resulting in shoulder and rotator cuff related issues.

If you take one thing from this instructional article for flies be it this:

Forget the weight, focus on your form, a nice slow tempo and hold that contraction at the top of bottom of each repetition momentarily – save the heavy lifting for your pressing movements.

Movement: Isolation

Targets: Chest

Required: Cables & Incline Bench

Optional: N/A

Incline Cable Flies Form:

Sit on a incline bench with a low cable pulley using a handle attachment in each hand. Grasp the handles with your palms facing together.

Maintain a slight bend in your arms as you proceed to slowly lower the cables down to your sides, keep your arms as straight as possible without having them locked out.

Squeeze and contract your chest at the bottom of the repetition for 1 second.

Maintaining the same slight bend in your arms proceed to fly the cables back up to the starting position. The best analogy I have heard (which helped me finally get the right form!) for flies is to imagine you’re hugging a tree – practising this movement standing up without weights and familiarise yourself, then take it to the bench with your cables or dumbbells.

Incline Cable Flies Variations

Flat Dumbbell Flies

Utilizing the same form described above, the only difference here is you’ll be performing your dumbbell flies on a flat bench. The flat bench will ensure you’re targetting the entire chest as opposed to an isolated upper/lower portion.

Incline Dumbbell Flies

Utilizing the same form described above, the only difference here is you’ll be performing your dumbbell flies on an incline bench. The flat bench will ensure you’re targetting the entire chest as opposed to an isolated upper/lower portion.

Decline Dumbbell Flies

Utilizing the same form described above, the only difference here is you’ll be performing your dumbbell flies on a decline bench. decline places more emphasis on the lower portion of the chest.

Common Incline Cable Flies Mistakes

Utilizing A Partial Range Of Motion

As you maintain a slight bend in your arms you must allow the weight to pull your arms back until you feel the stretch in your chest.

Not Maintaining A Bend In Your Arms

With dead straight arms you’ll find that you’re not only failing to get the same stretch and contraction in the chest, but you’re also placing yourself at greater risk of elbow/shoulder injuries.

Failing To Contract The Chest On Each Repetition

At the top of the movement you must squeeze your chest muscles together in order to get a full contraction, if you’re merely going through the motions but not taking the time to squeeze on each repetition you’re going to fail to see the results you’re after.

Similar & Substitute Exercises 

  • Wide Grip Barbell Presses (Flat/Incline/Decline)
  • Pec Dec
  • Wide Grip Push-Ups
  • Cable Crossovers

Any Questions Regarding Incline Cable Flies? Ask Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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