Chest fly with cable (inclined)

Exercise overview

Primary muscle group: Chest

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 53

Weight counts twice!

Description: Place a bench inclined at a 45-degree angle between two low cable pulleys. Lie on your back on the bench, holding one handle in each hand. Spread your arms out to the sides and slightly bend your elbows. Rotate your shoulders internally so that your elbows point outwards. Keep your elbows fixed and press the handles upward and inward in an arc motion until they touch over your chest. Inhale and bring the handles back to the starting position. Repeat the exercise.

Exercise ID: 00146

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Setup: Ensure the bench is set at an incline of around 30-45 degrees to effectively target the upper chest muscles.
Mind the Arc: Maintain a smooth, controlled arc throughout the movement. This helps in maintaining tension on the chest muscles and prevents injury.
Grip: Use a neutral grip (palms facing each other) to ensure that your wrists stay straight and to keep the tension on the chest muscles.
Elbow Slightly Bent: Keep your elbows slightly bent throughout the motion. This helps to stabilize the shoulder joint and focus the tension on the chest muscles.
Chest Contraction: Focus on squeezing your chest muscles at the peak of the movement. This enhances muscle engagement and maximizes the effectiveness of the exercise.
Breathing: Exhale as you bring the cables together, and inhale as you return to the starting position. Controlled breathing helps maintain rhythm and control.
Don't Lock Out: Avoid locking out your elbows completely at the top of the movement to keep the tension on the chest muscles rather than transferring it to the joints.
Range of Motion: Ensure a full range of motion, bringing the handles close together at the top to maximize chest contraction, but stop before they touch to keep constant tension.
Slow and Steady: Perform the movement slowly to focus on form and muscle engagement. Rapid or jerky movements can reduce effectiveness and increase injury risk.
Avoid Overextending: Do not let your arms go too far back in the stretched position as it can strain the shoulder joints. Your hands should be in line with your chest or just slightly behind.
Mirror Check: Use a mirror to monitor your form, making sure your arms move symmetrically and you are not compensating with your back or shoulder muscles.
Regular Variation: Incorporate this movement into your routine regularly, but vary the incline angle and combination with other chest exercises to ensure a balanced workout and continuous progress.

Exercise overview

Exercise tips and tricks

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