Step by step
- Place an incline bench at about 30° between two pulleys set at the lowest position.
- Lie back with a handle in each hand and your arms open, elbows slightly bent.
- Bring your hands together in an arc over your chest.
- Squeeze for a second at the top and open slowly until you feel your chest stretch.
Tip: If there's no bench near the cables, the standing low cable crossover works a similar area.
Common mistakes
If your elbows move, your triceps join in. Keep the same angle.
If the bench isn't centred between the pulleys, one arm works more. Centre it before starting.
Stop when your hands reach bench level, without straining your shoulder.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Flat or incline?
The incline focuses on your upper chest; the flat version on the middle. You can alternate.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add incline cable flye to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.