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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest