Cable Incline Alternative Fly
Target your upper chest with this effective cable fly variation. Great for building strength and definition!
The Cable Incline Alternative Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: cable machine or incline bench.
Required Equipment
Cable Incline Alternative Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Cable Incline Alternative Fly Variations and Alternatives
How to do the Cable Incline Alternative Fly
Cable Incline Alternative Fly for Chest
Incline bench
Positioning
Set the incline bench at about a 30 to 45-degree angle.
Adjust the pulleys on the cable machine to a low position.
Sit on the bench with your back firmly against it, feet flat on the floor and shoulder-width apart.
Grasp the handles of the cable machine with both hands, arms extended to the sides at shoulder height.
Movement
Starting Position: Keep a slight bend in your elbows with your palms facing forward.
2. Fly Motion:
Exhale and slowly bring the handles together in front of you in a wide arc.
Focus on squeezing your chest muscles as you bring the handles together.
Keep your elbows slightly bent throughout the movement to avoid joint strain.
Return Motion:
Inhale and slowly return to the starting position, allowing the cables to pull your hands back.
Maintain control, ensuring you can feel the tension in your chest until you reach the starting position.
Repetitions:
Perform 10-12 repetitions for 3 sets, resting 30-60 seconds between sets.
Tips
Keep your movements smooth and controlled.
Ensure your shoulders are relaxed and down, not shrugging toward your ears.
Adjust the weight on the cable machine to a manageable level to maintain proper form throughout the exercise.
Cable Incline Alternative Fly FAQs
What muscles does the Cable Incline Alternative Fly work?
The Cable Incline Alternative Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Incline Alternative Fly?
Cable machine or incline bench.
Is the Cable Incline Alternative Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Incline Alternative Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Incline Alternative Fly variations and alternatives?
Similar exercises include the Cable Alternative Fly, Cable Kneeling Single-Arm Fly, Cable Seated Chest Fly and Cable Seated Chest Press.
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