A cable fly on an incline bench between two low pulleys, targeting the upper chest with tension through the whole arc.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set an incline bench at 30-45 degrees between two low pulleys, lie back with a handle in each hand and bring the hands together at arm's length in front of your face.
Keep a slight, fixed bend in the elbows.
Open the arms out to the sides in a wide arc until you feel a stretch across the upper chest.
Squeeze the chest to sweep the handles back up and together.
Pause briefly at the top before the next rep.
Breathing: Inhale as the arms open, exhale as you bring them together.
Chest up to the handles
Elbows soft and fixed
Squeeze at the top
Setting the bench so steep the shoulders take over
Turning the fly into a press
Letting the weight stack yank the arms into the stretch
Keep the stretch within a range where the shoulders stay pinned to the bench.