Fly Incline Pulley
- Adjust the pulley height on each side to the lowest level.
- Place an incline bench (angled 30 degrees) in the direct center of the cable crossover station. (Keep in mind that when you lie down, your shoulders should be in line with the pulleys.
- Grasp the D-handles on each side with a closed grip.
- Sit at the end of the bench and lie back so you are lying face up with feet flat on the floor.
- Bring the D-handles upward directly over your chest while maintaining a bend in your elbows at an angle of approximately 10 degrees. Elbows will remain in this slightly bent position throughout the entire exercise to keep arms rounded for the arc-shaped movement.
- The palms of your hand should be facing each other (inward).
- Ensure you have a five-point body contact with the bench. This includes the back of the head, the shoulder blades/upper back, glute region/lower back, and both feet.
- (If a spotter is present, signal the spotter for assistance by providing support where the upper arm meets the elbow.)
Downward movement/eccentric phase:
- In a controlled fashion, open your arms to open to your side.
- Open your arms until your elbows are lowered to the level of your torso and upper arms are parallel to the floor.
- Maintain the bend in your elbows. Only the shoulder joint should be moving throughout the entire exercise.
- Maintain the five-point body contact throughout the entire movement.
Upward movement/concentric phase:
- Close arms, following the same arc as the lowering phase.
- Return the D-handles to starting position with arms extended upward and positioned over the chest.
- If a spotter is present, they should maintain their hands near the elbows as the weight descends and ascends. The spotter must position himself or herself in a stable stance throughout the lifter’s set.
FAQ'S & FACTS ABOUT Fly Incline Pulley
What Is An Incline Pulley Cable Fly?
An incline cable fly is a resistance exercise, which involves the primary horizontal shoulder adductor, the pectoralis major. This exercise is performed at a cable crossover station while lying face up on an incline bench.
The concentric portion of the lift is horizontal shoulder adduction. The concentric portion involves the lifting of the weight. The eccentric portion is horizontal shoulder abduction, which involves the descent of the weight.
The purpose of the incline cable fly is to strengthen the pectoralis major while promoting hypertrophy (increases in size) of this muscle.
Why Do An Incline Pulley Cable Fly?
Incline cable flyes increase the size and strength of the upper (clavicular) and lower (sternocostal) heads of the pectoralis major. Incline cable flyes entail a stretch of the pectoralis major as the arms are fully abducted, resulting in significant activation of the pectoralis major fibers as the arms adduct. Incline cable flyes particularly activate the outer fibers of the pectoralis major. This includes the fibers that form the axilla (the front of the “arm pit”). Like the bench press, chest flyes are a staple exercise to develop the chest.
Performing this exercise at an incline provides a variation in chest flyes that targets different muscle fibers of the pectoralis major, particularly the middle and upper fibers. Stressing muscle fibers from different angles optimizes strength and hypertrophy of the trained muscle group.
The long head of the triceps, anterior deltoid and middle deltoid are also activated in this movement.
Performing this exercise with a cable provides constant resistance throughout the entire range of motion.
Incline cable flyes serve as a valuable exercise to improve aesthetics of the pectoral muscle.
Anatomy Of An Incline Pulley Cable Fly
The pectoralis major is a large, fan-shaped muscle that spans across the chest, forming the front portion of the axillary fold (arm pit). It is divided into two parts: clavicular and sternal. Its origin is located at the sternal end of the clavicle, the sternum, rib cartilage (ribs 1-6 [or 7]), and the aponeurosis of the external oblique. The fibers of the pectoralis major converge at the point of insertion located at the greater tubercle of the humerus. The pectoralis major aids in pushing movements as the shoulder adducts the arm against resistance. The shoulder horizontally adducts as the D-handles follow through the arc pattern upward.
The incline positioning of this exercise targets both the sternocostal and clavicular heads of the pectoralis major with particular stress on the clavicular head. Incline cable flyes complement overall chest development.
The triceps brachii is located on the back of the upper arm, originating at the shoulder and inserting in the elbow joint. It consists of three heads, the long, medial and lateral head. The medial head lies beneath the long and lateral head. The long head origin is located at the infraglenoid tubercle of the scapula (shoulder blade). The original of the lateral head is located at the posterior shaft of the humerus. The medial head origin is located at the radial groove of the posterior humeral shaft.
The long and lateral heads make up the “horseshoe” portion of the triceps. All three heads merge, sharing insertion into the olecranon process of the ulna, located at the elbow joint.
The triceps brachii extend the elbow joint. The long head assists in arm adduction when executing the chest fly.
The deltoid is a thick, multipennate muscle that forms a curtain around the shoulder. It is the primary muscle involved with arm abduction and the anterior fibers are a primary shoulder flexor. The anterior deltoid is a primary synergist of the pectoralis. When developed, the deltoids give the shoulder their round shape. The origin of the deltoid is located at the insertion of the trapezius, lateral third of the clavicle and the acromion spine of the scapula. Its insertion is located at the deltoid tuberosity of the humerus.
Like the anterior fibers of the deltoid, the coracobrachialis is a synergist pectoralis major with horizontal shoulder adduction. It is a small muscle originating at the coracoid process of the scapula and inserting half way down the shaft of the humerus.
The wrist flexors stabilize the wrists and the rotator cuff muscles stabilize the shoulder girdle.
Variations Of An Incline Pulley Cable Fly
Lying cable fly, low pulley cable fly, high pulley cable fly, chest height pulley cable fly, dumbbell chest fly, machine chest fly.
How To Improve Your Incline Pulley Cable Fly
When lowering the weight during the eccentric phase, extending the elbow (opening the arms) slightly will allow for a greater stretch on the pectoralis major before proceeding to lift the weight. This will increase pectoralis major fiber activation. Experienced lifters should only do this as it may increase the risk of injury to the shoulder joint.
To minimize negative stress on your shoulder joint, do not allow the elbows to drop below the level of the torso.
Utilizing a spotter can ensure the safety of incline cable fly execution. They can also monitor your technique.
Focus on the concentric portion of the contraction, concentrating on “squeezing” as arms adduct and the D-handles are lifted upward.
Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.
It is important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between chest and triceps training to allow muscles to repair.
Common Mistakes When Doing An Incline Pulley Cable Fly
Lowering the D-handles too low (when opening your arms on the eccentric phase) should be avoided as it results in excessive horizontal shoulder abduction, which can place great stress on the shoulder joint. Ensure that the upper arms do not pass the level of the torso when lowering the weight. 1
Bouncing the D-handles/fists together at the top of the upward phase is unnecessary. Ensure that both concentric and eccentric phases of this exercise are controlled and momentum is minimized.
Lifting heavier weight without a trained spotter. With moderate to heavy weight loads, a trained spotter should monitor the lifter throughout their set for optimal safety.
1. Reinold MM, Gill TJ, Wilk KE et al. (2010). Current concepts in the evaluation and treatment of the shoulder in overhead throwing athletes, Part 2. Sports Health. 2(2):101-115.
Injuries Or Ailments & Their Effects Regarding An Incline Pulley Cable Fly
If proper technique is not adhered to (e.g. arching of the back, lowering the upper arms past the level of the torso, dropping the weight quickly instead of controlling the descent on the eccentric portion of the lift), the likelihood of injury increases.
If proper technique and recovery are not adhered to, impingement syndrome, rotator cuff injuries, biceps tendonitis/biceps tendinosis, pectoralis major tears and/or glenoid labrum tears may result. It is best to avoid chest fly exercises when addressing impingement syndrome/rotator cuff injury unless advised by a physical therapist.