Incline cable chest fly

The incline cable chest fly is an isolation movement that uses a cable stack and an incline bench to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often after pressing movements like the barbell or dumbbell bench press or as a finishing movement at the end of the workout. It is often used in combination with other flyes to target the chest from different angles.

Benefits

Unlike dumbbells, cables provide constant tension, including at peak contraction
Can quickly switch weights for dropsets
The line of resistance from the cables targets the muscles of the upper pectorals
Stretches the chest muscles under load which can lead to greater muscle gain

Type: Strength
Main Muscle Worked: Chest
Equipment: Cable
Level: Intermediate

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Average

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Incline cable chest fly Instructions

To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
Repeat the movement for the prescribed amount of repetitions.

Variation: You can vary the angle of the bench in order to target the upper chest at slightly different angles.