IsolationCable
Incline Cable Chest Fly
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Set an incline bench to 30-45 degrees between two low cable pulleys
- Sit back on incline bench and grab handles, arms extended to sides with elbows slightly bent
- Keep a fixed slight bend in elbows throughout - do not straighten or bend more
- Plant feet firmly on floor, bring handles together in wide arc above upper chest
- Bring the handles together until they almost touch at the top
- Squeeze your upper chest hard for 1-2 seconds at the top
- Slowly return to starting position with control taking 2-3 seconds
- Feel a deep stretch in upper chest at bottom before bringing handles together again
💡Coaching Cues
- ✓
Maintain a fixed, slight bend in your elbows throughout
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Bring the handles together in a smooth arc above your upper chest
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Squeeze your upper chest hard at the top for 1-2 seconds
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Control the descent slowly, taking 2-3 seconds
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Keep your back against the incline bench throughout
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Focus on using your chest, not your arms
⚠️Common Mistakes
- ✗
Bending your elbows too much - turns it into a press
