Incline Bench Fly (Cable)
The Incline Bench Fly (Cable) is an isolation exercise performed on an inclined bench that uses constant tension to target the upper chest. By utilizing cables, this movement provides resistance throughout the entire range of motion, helping to build the clavicular head of the pectorals.
Because this is an accessory isolation movement, it is easy to overtrain the anterior deltoids if your recovery is compromised. Our AI analyzes your recent pressing volume and recovery metrics (like HRV and sleep) to optimize your weight and rep targets, ensuring you stimulate the upper chest without straining the shoulder joints. The app also tracks RPE to prevent form breakdown, ensuring the tension stays on the pecs rather than shifting to the shoulders due to fatigue.
Form Cues
- Set the bench to a 30-45 degree incline and position pulleys at the bottom.
- Keep a slight, fixed bend in your elbows throughout the entire movement.
- Retract your shoulder blades and keep them pinned against the bench.
- Bring the handles together in a wide arc, aiming for the space above your upper chest.
- Squeeze your pecs hard for a full second at the top of the movement.
- Don't turn the movement into a press by bending and extending your elbows.
- Don't let your shoulders roll forward at the top of the contraction.
- Don't allow the weights to slam down; keep tension on the cable.
- Don't straighten your arms completely, as this places stress on the elbow joint.
- Don't lift your head or lower back off the bench to cheat the weight up.
Common Mistakes
- Turning the fly into a press
- Using excessive momentum
- Setting the bench angle too steep
- Rushing the eccentric (lowering) phase
- Touching handles together without squeezing
Muscles Worked
This exercise primarily isolates the clavicular head of the pectoralis major (upper chest), helping to fill in the upper shelf of the chest. Unlike dumbbells, the cables provide continuous lateral resistance, which recruits the inner chest fibers more effectively at the top of the movement while engaging the anterior deltoids and biceps for stabilization.
Primary
Secondary
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