Incline Bench Cable Fly Muscles Worked

The incline bench cable fly exercise works upper body muscles. Primarily, it targets the chest muscles. It opens up the chest and makes it stronger by adding more muscle mass. Other muscles that get worked by the incline cable fly are shoulder and arm muscles such as the pecs and biceps. This article discusses the benefits of this exercise and the muscles that get worked by it. In addition to that, there are detailed instructions on how to do the incline cable fly exercise and other alternatives. Furthermore, some exercises mentioned in this article include dumbbell flys, resistance band reverse flys, and among others.

Benefits Of Incline Cable Fly

  • Improves Balance

This exercise helps in giving the muscles combination and balance. Additionally, it coordinates the muscles when in motion thereby giving it a better look and strength.Incline Cable Fly - Improves Balance

  • Muscle Growth

It strengthens and tones the shoulder muscle. In addition to that, it is also good for increasing muscle mass.

  • Movement

This exercise plays a big role in controlling the movement of the arm. More so, it gives stability to the upper arm and shoulder joint.

  • Muscle Tension

This exercise renders muscle tension and increases it in size which helps in muscle growth. Furthermore, the incline cable maintains constant tension from bottom to top.

  • Prevents Injury

The exercise protects your shoulders from injury. Therefore, it makes it easy to pull and push things without being worried about a shoulder injury.

How To Perform Incline Bench Cable Fly

This exercise is good for working the upper body muscles such as the pecs and chest muscles. To do the exercise; follow the instructions below;

  1. Start by setting the pulley as low as possible and choose the weight that you are comfortable with.
  2. Sit on the bench and grasp handles. Then lie on the bench facing upwards and bring the handles up at chest height.
  3. Lower the weight by lowering your arms sideways in such a way that your palms are facing upwards. Lower the arms until they are parallel to the ground.
  4. Finally, return your arms to the starting position.
  5. Repeat as much as you can.

Incline Bend Cable Fly Muscles Worked

Incline Cable Fly - Incline Bend Cable#1. Pectoralis Major

This is the largest muscle of the upper chest that helps in the movement of the arm.  It helps in adduction, extension, and medial rotation of the humerus. More so, it has two heads, the clavicular head for flexion of the extended arm and sternoclavicular for extension of the flexed arm.

#2. Anterior Deltoid Muscle

This muscle helps the pectoralis to flex the shoulder. The anterior deltoid is located in the upper arm of the shoulder and elbow. It prevents dislocation of the head of the humerus. The anterior deltoid has three parts. The spinal part is for the extension and rotation of the arm. Other parts are the acromial part which is for the abduction of the arm and the clavicular part for flexing and rotating of the arm.

Standing Incline Cable Fly

The standing incline cable fly also strengthens the chest and shoulder muscles. It uses a cable stack to target the pectoral muscle. Besides exercising the upper pectoralis it also works the anterior deltoid and bicep branchii. In addition, this exercise help in the upper segment body strength and maintains balance. Furthermore, this exercise helps in maintaining balance and coordination to the muscles while in a full range of motion.

More so, the exercise provides constant tension thereby strengthening the pushing muscles of the chest. The standing incline cable stretches the chest muscles giving it a stronger muscle gain. To do the exercise, follow the instructions below;

  1. While holding handles in your hands; stand in the middle of the machine between two low pulleys.
  2. Place one foot in front of the other.
  3. Keep your palms facing forward and extend the arms to your sides.
  4. Pull the weight with your hands being brought in front of the chest.
  5. Pause in that position for two seconds and squeeze the chest.
  6. Finally, return your hands to the starting position.
  7. Repeat.

Standing Incline Cable Fly Muscles Worked

#1. Pectoralis Major

This is the largest muscle of the upper chest that helps in the movement of the arm.  In addition, it also helps in adduction, extension, and medial rotation of the humerus. It has two heads, the clavicular head for flexion of the extended arm and sternoclavicular for extension of the flexed arm.

#2. Anterior Deltoid Muscle

It is found in the shoulders and helps in abduction, flexion, and extension.  Besides that, it also gives stability and movement of the shoulder joint.

#3. Bicep Brachii

It is the muscle that is located at the upper arm.  Additionally, it helps in elbow flexion and extension.

#4. Serratus Anterior:

It is located at the sides of the chest wall. The serratus anterior gets engaged when heavy loads are lifted.

Incline Cable Fly Alternative

There are different exercises that you can do as a substitute for the incline cable fly workout. Therefore, you must make sure that the exercises target the same muscles as incline cable fly. Below is a list of exercises that you can do.

Chest Dips

Incline Cable Fly - Chest DipsThe chest dips exercise is good for working the chest, shoulders, and triceps. On top of that, it builds muscle mass and make these muscles stronger. To do the exercise, follow the instructions below;

  1. Position yourself to dip station and grasp the parallel bars with a neutral grip.
  2. Unlock your elbows and start lowering your body until your forearms are parallel to the floor.
  3. Then raise your body up to the starting position.
  4. Repeat as much as you can.

Resistance Band Reverse Flys

This is another exercise that can be done in place of the incline cable fly as it works. Interestingly, you don’t need complicated equipment, you just need a band. Follow the instructions below to do the exercise;

  1. Hold the band with each handle in each hand and step on it.
  2. Then bend your knees and your back so that your back is parallel to the ground.
  3. Raise the arms by your sides as much as you can to stretch and open your chest.
  4. Pause for a second and lower your hands to the starting position.
  5. Repeat as much as you can.

Low Incline Cable

It is an exercise that targets the chest as well as the biceps. In addition to that, the exercise stretches the chest muscles and provides constant tension. Follow the instructions below, to do the exercise properly.

  1. Select the desired weight and lower the cables down.
  2. Grab the handles with your hands.
  3. Position your feet close to each other.
  4. Then raise the cable handles up to your chest weight keeping the arms fully stretched. Pause in that position for a second.
  5. Finally, return to the starting position.
  6. Repeat as much as you can.

Decline Cable Fly

The decline cable fly targets the muscles of the upper arm, chest, and shoulders. This exercise helps to strengthen these muscles. It focuses on the upper pectoralis, anterior deltoid, and bicep Brachii. A declined bench and cable machine are used.  This exercise helps in the physical fitness of the body. To do the exercise, follow the instructions below;

  1. Start by placing a decline bench in the middle of the cable machine as select the weight of your choice. Make sure that the pulleys are set on the low connection.
  2. Then sit on the bench and grasp handles with your hands. Lie on the bench and make sure that the pulley handles are at chest height.
  3. Lower the handles sideways and keep your elbows slightly bent.
  4. Return the arms to the starting position.
  5. Repeat as much as you can

Incline Dumbbell Fly

Incline Cable Fly - Incline Dumbbell FlyThe incline dumbbell fly  is used to strengthen the pectoralis major and the anterior deltoid muscle. The exercise is used to isolate the muscles of the chest. It strengthens the pectoralis and anterior deltoid muscle. Additionally,  gives the muscle a stronger upper arm and ability to carry heavier lifts. This is done with a dumbbell and an inclined bench. To do the exercise; follow the instructions below;

  1. Lie on the bench and face upward.
  2. Grasp dumbbells and hold each in hand.
  3. Keep your arms at your sides close to the chest level. Your elbows must be slightly bent.
  4. Then raise your arms up above your chest.
  5. Return your hands to the starting position.
  6. You can do 15 to 20 reps

Final Thoughts

The incline cable fly is ideally good for working the entire chest. It opens up the chest thereby strengthening and building the muscles. In addition to that other muscles that get worked include the biceps and shoulders. All these muscles are responsible when pulling and pushing things around. As such, strengthening these muscles makes it easy to keep your body active and ready to do day to day activities.

However, if you cannot do this exercise due to various reasons, you can always try other exercises that work the same muscles. For instance, some good exercises that you can do include the dumbbell flys, resistance band reverse flys, among others. You can revisit the above passages to get instructions on how to do these exercises.

Which exercises work your chest muscles excellently? Share your experience below.

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