Incline Fly (Cable)
The Incline Cable Fly is an isolation exercise performed on an inclined bench using a cable machine to specifically target the upper chest. By using cables, it provides constant tension on the pectoral muscles throughout the entire range of motion, unlike free weights.
Since this is an isolation movement often used for hypertrophy, the AI optimizes your training by tracking set intensity and RPE to prevent 'junk volume' where you're just going through the motions. If your HRV or sleep data indicates low recovery, the app may slightly reduce the volume to protect your anterior deltoids, which are easily overworked. Additionally, if you log shoulder discomfort, the AI can instantly recognize the pattern and suggest substituting this with a floor press or neutral-grip variation to maintain training momentum safely.
Form Cues
- Set the bench to a 30 or 45-degree angle.
- Keep a slight, consistent bend in your elbows throughout the movement.
- Imagine hugging a large barrel as you bring the handles together.
- Squeeze your upper chest muscles hard for one second at the top.
- Control the weight slowly on the way down for a full stretch.
- Don't press the handles straight up; maintain a wide arc.
- Don't let the weight stacks slam down between reps.
- Don't lock your elbows out completely at the top.
- Don't lift your head or shoulders off the bench to cheat the rep.
- Don't use a weight that forces you to jerk your torso.
Common Mistakes
- Turning the fly into a press
- Using excessive momentum to start the rep
- Setting the bench angle too steep
- Rushing the negative (lowering) phase
- Fully straightening the arms
Muscles Worked
This exercise primarily isolates the clavicular head of the pectoralis major (upper chest), helping to build fullness in the upper torso. Unlike dumbbell variations, the cables provide constant lateral resistance even at the very top of the squeeze. The anterior deltoids and biceps act as secondary stabilizers to control the path of motion.
Primary
Secondary
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