At a glance
- Main muscle
- Chest
- Also works
- Shoulders
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Incline bench (30-45°) between the cables, cables low.
- Arms slightly bent, lower until you feel the stretch in your chest.
- Bring your hands together over your chest.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Tension through the whole range, including the stretch, with emphasis on the upper chest. No direct evidence for the angle.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Fly · Cable · rating A
- Incline Dumbbell Fly · Dumbbell · rating B
- Low-to-High Cable Fly · Cable · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the incline cable fly.
Let Mitta set the weight.
Mitta plans the incline cable fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
incline cable fly
What muscles does the incline cable fly work?
The incline cable fly mainly trains your chest. Your shoulders help.
How many reps of the incline cable fly should I do?
Mitta plans the incline cable fly at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the incline cable fly?
Good alternatives that train the same muscle are the cable fly, incline dumbbell fly and low-to-high cable fly.
Is the incline cable fly good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the incline cable fly have rating A?
Tension through the whole range, including the stretch, with emphasis on the upper chest. No direct evidence for the angle.