Chest / Beginner / Isolation (single joint)

Incline Cable Fly

A cable fly on an incline bench that trains the chest through horizontal adduction with constant tension.

At a glance

Primary

Chest

Secondary

Front delts, Biceps

Equipment

Cable station, Bench

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Set an incline bench between two low pulleys and hold a handle in each hand.
2. Lie back with arms open wide, elbows slightly bent, hands near bench height.
3. Squeeze your chest to bring the handles together above your upper chest in a wide arc.
4. Pause, then return slowly to the wide position.

Tips

• Keep the elbow bend fixed throughout.
• Do not let the arms drop below the shoulders.

Common mistakes

• ✗ Letting the cables pull the arms far behind the body.

  Why it hurts: The shoulder is dragged into end-range extension, straining the front of the joint.

  ✓ Instead: Start with the hands in line with the chest and keep the shoulder blades back.

• ✗ Rounding forward and pressing the handles together.

  Why it hurts: The shoulders roll in and the chest stops working.

  ✓ Instead: Stand tall, lead with the hands in an arc and keep the chest proud.

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