How to Do Incline Cable Flye
Start and end of one clean rep of Incline Cable Flye.
Quick facts
| Primary muscle | Chest |
|---|---|
| Secondary muscles | Shoulders |
| Equipment | Cable |
| Category | Strength |
How to perform Incline Cable Flye
- To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
- Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
- With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
- With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
- Repeat the movement for the prescribed amount of repetitions.
Muscles worked
- Chest (primary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Set the shoulder blades down and back and keep them pinned there so the chest, not the front of the shoulders, does the pressing.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Flaring the elbows straight out to the sides, which puts the shoulder joint in a weak, vulnerable spot.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Incline Cable Flye work?
Incline Cable Flye mainly works the chest, with the shoulders helping as secondary movers.
What equipment do I need for Incline Cable Flye?
Incline Cable Flye needs a cable station with the right handle attachment.
How many sets and reps should I do for Incline Cable Flye?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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