#1 What is Incline Cable Fly Exercise
This incline cable fly is fairly simple, but it can help you build up strength and flexibility in your upper body. The best thing about this exercise is that it doesn’t take a lot of equipment to perform. Incline cable flys are a great way to build muscle that will make you both strong and limber, helping you carry out everyday tasks with ease such as lifting heavy objects or improving your defensive skills.
This image shows how the incline cable fly should be done from behind, standing on the steps (or whatever device will allow for proper back support). Note: For safety reasons, stop immediately if any pain arises during the execution of this exercise or any muscles start to cramp.
The Incline Cable Fly is a great exercise because it targets your upper pecs and shoulders. It’s very similar to the flat bench fly, except it’s on an incline bench. And if you are new to the gym, I would suggest going for this one first, and then try out some other cables later on.
Notice how the elbows are bent as you pull on the cable. After pulling the cable down to your lap, twist at the hips and bring your torso upright. With your arms back in an open position, repeat the exercise by using your legs to control the weight back up to a standing position.
#2 Variations Of Incline Cable Fly
There are many variations of the incline cable fly that can be used for different training needs. One variation is to replace a standard bar with a lat pulldown device and then perform incline cable flys. It is recommended that a lat pulldown device be used because it allows for movement much like that of free weights which can lead to greater muscle fatigue and ultimately better results.
Variations Of Incline Cable Fly are:
- Deadlift Cable Fly
- Close Grip Cable Fly
- One Arm Cable Fly
- Incline Bench Cable Fly
- Hammer Incline Cable Flys
- Wide Grip Cable Flys
#3 Here’s how to do Incline Cable Fly
- Grab a bench and set it at a 45-degree incline.
- Grab a cable attachment or attach resistance bands to any stable object.
- Place the attachment at chest height on the incline bench.
- Grasp the attachment with both hands and step back to create tension on the cable.
- Pull your arms straight out in front of you, forming a “T” shape with your body, until your upper arm is parallel with the floor. Slowly return to start position, resisting all way up to fully contracted position before repeating.
Tips: Don’t lean back as you perform this movement. Instead, keep your chest up and shoulders down at the top of the movement. As you feel tension on your pecs, focus on squeezing your pecs to contract them.
And don’t forget to breathe! 🙂
#4 Mistakes People Do while Doing Incline Cable Fly
1) not gripping the mast securely
2) using too much weight and tension
3) doing an improper cranking motion
4) pulling the handle with momentum and swinging away from your body
5) Have your back tire in too hard of a position at the bottom of the hill.
#5 The Correct way to Do Incline Cable Fly
1) use 90% less weight, meaning share it across all 4 limbs and release the tension on one side only!
2) stop with your hands over each other after you stop cranking, to avoid swinging away from your body. Let’s say that doesn’t happen. Then it goes like this:
3) grip the cable handle with your hand, NOT your wrist. Think of putting two fingers through a rubber band and squeezing.
4) Pull the handle back with your hips and shoulders. You should be pulling up with your hips at first, then pulling down with your shoulders(remember that pull down is for tensioning the cable you may have to go back to get tension on both sides).
5) Make sure every part of your body is doing work as you are doing incline cable fly. If you are not moving up and down with each rep then you will have minimal momentum and thus minimizing energy consumption.
#6 Things to Remember while doing this Exercise
1) back(butt and hamstrings), hips, knees, and shoulders have to be doing the work!
2) feet should be neutral to pointing up at the bottom of the hill.
3) If you point your toes down, your lower legs will stay locked in one position and only your hips/shoulders/arms will do work.
4) At the top of the movement when you are pulling with only one arm/side, move your body up to that cable handle! Your arm should be pulling down but have momentum from you moving up. This is very important because it increases your muscle tension level while decreasing stress on joints. Remember less joint stress means more weight lifted.
#7 Benefits of doing Incline Cable Fly
1. Increased range of motion: Cable flys are an excellent way to stretch your pecs, shoulders and lats.
2. Improved flexibility: Cable flys will also help you improve flexibility in your chest, biceps and forearms.
3. Reduced risk of injury: One study found that when subjects included cable flys in their upper-body workouts, they had recorded 3 times fewer injuries than those who did not include them in their training regimen.
4. Improved shoulder health: cables are easier to handle than free weights, and less likely to injure the shoulder, causing rotator cuff tears.
5. Increase core stability: Not only do cable flys strengthen your chest, biceps and forearms, but they also improve core stability and work muscles that you don’t see in the bench press.
6. Improved joint mobility: To achieve a full range of motion while doing cable flys, the shoulders have to be able to rotate freely. Improved joint mobility has been linked with decreased risk of injury.
7. Improved upper-body development: Cable flies allow for better overall upper-body development than the standard bench press. The cable can be used to focus on different pec and shoulder muscles.
8. Easier to perform than dumbbell flys: Dumbbell flys require a lot of skill and coordination, whereas cable flys are relatively easy to learn.
9. Improved muscle flexibility: Incline cable fly is an excellent way to enhance muscle flexibility at both ends of the muscle fibers. It expands the joint range of motion of your chest, shoulders and biceps in particular. This expands the area in which blood can flow, bringing more nutrients and oxygen into your muscles, while removing waste products like lactic acid more effectively as well.
People often use the cross-body technique when doing incline cable fly because this variation has greater compressive forces than the standard technique which increases muscle mass and improves muscular endurance.
Incline cable fly is also Useful For
- slimming down waist; 2) reducing inflammation; 3) relieving pain; 4) better blood circulation; 5) strengthening thigh muscles, etc.
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