How to do a Cable Crossover Incline Bench Fly

Authored by Fitbod

About Cable Crossover Incline Bench Fly

Sets Logged
32,319
Popularity Rank
695th
Difficulty
Intermediate
Chest Strength
82 mSCORE 28th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Cable Crossover Incline Bench Fly is a variation on the more standard Dumbbell Fly. This isolation exercise primarily targets your chest, but also relies on your shoulders for stability. The use of cables allows for more consistent tension than other variations, while also giving you more precise control over the angle that resistance is coming from. By performing this exercise on an incline, you’ll also be further emphasizing your shoulders and upper chest.

  1. Position and sit on an incline bench between two cables and grasp a handle in each hand.
  2. Tense your chest to raise the weight while pulling the cables in an arc up and in front of you.
  3. Hold this position for a moment at the top of the movement while maintaining tension in your chest.
  4. Slowly allow the weights to descend back into the starting position while maintaining tension in your chest.
  5. Maintain good posture by keeping your head, shoulders and hips in contact with the bench as well as keeping a slight bend in your elbows throughout the movement.
  6. You should feel this exercise primarily in your chest.

Common Mistakes

  • High Resistance

    Extending your arms away from your body increases the tension placed on your joint’s and muscles. Keep the resistance for this exercise fairly light, and focus on moving slowly, and controlling the movement before you add more resistance.

  • Always Sitting

    Performing this exercise while seated adds stability to the movement. You don’t need to focus on keeping your balance, or stabilizing your body. This allows you to focus more on exertion, which is great, but make sure you’re including some standing variations as well. This will help highlight and address some instability you may have with this movement.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

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