How to perform Cable Incline Chest Fly with proper form
Setup
- Equipment Needed: Cable machine with adjustable pulleys and handles.
- Adjust the Bench: Set an incline bench at a 30- to 45-degree angle.
Execution
-
Position Yourself:
- Sit on the incline bench with your feet flat on the ground.
- Grip the handles attached to the low pulley system, one in each hand.
- Keep your arms slightly bent.
-
Starting Position:
- Lean back against the bench, ensuring your back is flat and your shoulders are retracted.
- Bring the handles up so that your arms are in line with your chest.
-
Perform the Fly:
- As you inhale, slowly lower your arms outward in a wide arc while maintaining the slight bend in your elbows.
- Keep your elbows at shoulder level to avoid excessive strain.
-
Return to Start:
- Exhale as you contract your chest muscles to bring the handles back together in front of your chest.
- Focus on squeezing the chest muscles at the top of the movement.
Tips
- Maintain a controlled pace throughout the exercise.
- Avoid arching your back or using momentum; keep the movement smooth.
- Adjust cable height and bench angle for comfort and optimal range of motion.
Common Mistakes
- Letting elbows drop too low.
- Using too much weight, leading to poor form.
- Failing to engage the chest muscles effectively.
Ensure proper alignment and listen to your body to prevent injury.
Exercises
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Bicep Curl, Band
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Concentration Curl, Barbell
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Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
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Concentration Curl, Dumbbell
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Target: Biceps
Synergist: Forearms
Concentration Curl, Band
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Target: Biceps
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Hammer Curl, Cable
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Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
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Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
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Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
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Incline Curl, Dumbbell
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Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
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Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
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Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
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Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
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Target: Biceps
Synergist: Forearms