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Chest · Cable
Incline Bench Cable Fly
Incline Bench Cable Fly is a beginner isolation strength exercise that works the pectorals (chest), with the shoulders and biceps assisting. It needs a cable and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest · Clavicular Head
Secondary muscles
- Shoulders · Deltoids
- Biceps · Biceps Brachii
How to do Incline Bench Cable Fly
- Set an incline bench between two cable machines with the pulleys positioned at the middle setting. Lie back on the bench with your feet flat on the floor. Grasp a handle in each hand, with your palms facing up and your arms extended to your sides.
- Keep a slight bend in your elbows and your back pressed firmly against the bench.
- Raise the handles opposite your chest in a wide arc, until your arms are level with your chest, squeezing your chest muscles at the top of the movement.
- Lower the handles back the starting position in a controlled manner. Repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the exercise to avoid straining your joints.
- Keep your back and head pressed firmly against the bench.
- Exhale as you bring the handles up and inhale as you lower them down.
Incline Bench Cable Fly alternatives
More pectorals exercises
Incline Bench Cable Fly FAQ
What muscles does Incline Bench Cable Fly work?
Incline Bench Cable Fly mainly works the pectorals in the chest (Clavicular Head). The shoulders and biceps work as secondary muscles.
What equipment do you need for Incline Bench Cable Fly?
You need a cable and a bench.
How many sets and reps of Incline Bench Cable Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Incline Bench Cable Fly good for beginners?
Yes. Incline Bench Cable Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Incline Bench Cable Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Incline Bench Cable Fly?
Other exercises for the pectorals include Dumbbell Fly Incline Bench, Band Incline Fly, Dumbbell Incline Fly and Dumbbell Incline Fly on Exercise Ball.
For developers
Use Incline Bench Cable Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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