The incline cable fly is a great technique to strengthen and develop your chest muscles. Therefore, you should include this exercise in your chest day routine.
There are several variations of the incline cable fly. For this technique, you will need an incline bench and a cable machine.
How to do the incline cable fly:
- Start by positioning the bench in between the stands of the cable machine. Adjust the bench so that it inclines to about 45 degrees.
- Set up the pulley system at the lowest level of the machine. Load the machine with weights that are in line with your fitness requirements.
- Take the handle of the cables. Sit as you grab the opposite handle. Do this if you do not have a spotter.
- While holding the handles, place your back on the inclined pad. Ensure that you press your feet firmly on the floor and keep your back straight. Bend your elbows slightly. This is your starting position.
- While exhaling, pull the handles up until your hands meet on top of your mid-chest. Assume that you are hugging a tree while performing this movement.
- Pause briefly then lower the handles until your arms are almost parallel to the floor.
- Perform 10 repetitions for 3 sets.
WHAT MUSCLES DOES THE INCLINE CABLE FLY WORK?
UPPER PECTORAL MUSCLES
The incline cable fly primarily targets the upper part of your pectoral muscles. Therefore, the technique promotes chest development.
This plays a significant role in toning and improving the appearance of your chest area. Additionally, you develop upper body strength.
The incline cable fly engages your triceps. The exercise depends on your triceps to promote stability in movement. As a result, you enjoy well-toned and strong triceps. Moreover, the exercise helps in eliminating underarm fat.
The exercise promotes scapular contraction. Additionally, the technique engages your shoulder muscles by pinching them together. This helps in stabilizing your shoulder muscles and promoting good posture.
INCLINE CABLE FLY BENEFITS
PROMOTES GREAT MUSCLE GAIN
As mentioned earlier, the incline cable fly targets your chest muscles by stretching them. This causes massive muscle gain since the pectorals are among the largest muscles in the human body. The constant tension that the exercise generates also stimulates the growth of the chest muscles.
The technique plays a significant role in promoting good posture. The workout promotes strong pectorals, which help in stabilizing the shoulder muscles and back. Besides, tight pectorals promote a rounded back appearance. This enables you to stand tall and sit upright. Furthermore, a healthy posture limits the instances of back pain.
PROMOTES BREAST SUPPORT
Women should not shy away from performing this technique since it has massive gains. The incline cable fly develops breast tissue muscles. This supports and lifts your breast.
PROMOTES UPPER BODY STRENGTH
The incline cable fly is a great exercise for developing upper body strength. This aspect is very beneficial in daily life activities.
For instance, you can perform activities that involve pushing, lifting, or squeezing with minimal strain. Moreover, your athletic capabilities improve.
Let us not forget your performance at the gym. You develop endurance and strength to lift heavier weights.
We cannot ignore the significant impact of the incline cable fly on your appearance. Strong pectorals give you a defined and well-sculpted chest. You become more confident since you draw positive attention from people.
ALTERNATIVES TO INCLINE CABLE FLY
INCLINE DUMBBELL FLY
The incline dumbbell fly is a great exercise to work the pectoral muscles. The exercise is similar to the incline cable fly.
However, the equipment used distinguishes both exercises. You will require a pair of dumbbells and an incline bench to perform this technique.
How to do the incline dumbbell fly:
- Start by adjusting the bench so that it inclines to about 45 degrees. Place the dumbbells on the sides of the bench.
- Sit on the bench and press your feet on the floor. Grab the dumbbells then place your back on the inclined pad.
- Raise the dumbbells slightly above your chest and slightly bend your elbows. This is your starting position.
- Lift the dumbbells until your hands meet above your chest. Do this while inhaling. Arch as if you are hugging a tree.
- While inhaling, lower the weights until your arms are nearly parallel to the ground.
- Repeat 10 to 15 times for 3 sets.
The push-up is also a great exercise to grow your pectoral muscles. You do not need any equipment to perform this technique. You can use a yoga mat if you do not want to contact the ground directly.
How to do push-ups:
- Start by getting on all fours. Then align yourself in a plank position. Ensure that your hands are wider than your shoulder- width. Your legs and quads should be straight. This is your starting position.
- While maintaining a tight core, lower your chest towards the ground by bending your elbows. Ensure that your body is straight throughout the entire routine.
- Pause briefly then gently raise your body to the starting position.
- Perform your desired repetitions.
INCLINE CABLE FLY MISTAKES TO AVOID
LIFTING TOO HEAVY
Lifting too heavy is counter-productive. It prevents you from performing the full rep. Besides, you can injure your shoulders or back.
To avoid this, load the machine with lighter weights. Then slowly progress to heavier ones as you develop strength.
Irregular motions prevent you from engaging the chest muscles. Some indicators of irregular motions include releasing the handles and stretching your hands downwards towards the ground. Your motion should be slow and controlled. Moreover, you should ensure your hands are almost parallel to the ground while lowering the handles.
EXTREME ELBOW BEND
Bending the elbows too much affects the motion of the exercise, hence reducing its effectiveness. Furthermore, you put too much stress on your shoulders. To avoid this bend your elbows slightly.
The incline cable fly is a great exercise to grow and develop your chest muscles. Performing the technique correctly and in good form will reward you with massive chest gains.
Consult your gym trainer if you experience challenges while performing the workout.