Incline Bench Cable Flys
Exercise Function:
incline bench cable flys will help to define and develop the inner pectoral muscles with a focus on the upper section of the chest. Cable flys are a great way to really bring out deep striations within the chest. Incline flys are a good finishing routine to your incline bench press with dumbells.
Description:
Cable flys are basically the machine alternative to dumbell bench press flys. Cables have a free range of motion therefore this is a good alternative to dumbell flys. You can get many of the benefits of free weights while enjoying the safety and convenience of a machine. This is another way to add variety and muscle confusion to your routine.
Performance:
Start by lying flat on the incline bench with your feet spaced approximately shoulder width and stable on the floor. Before you begin you will need to set the cables at the lowest position on the machine. Grab the cables and perform a flying motion with the palms facing in similar to flat bench cable flys. While performing any cable fly motion you can choose to stop the motion when your palms come together or cross your hands to get an even deeper contraction. Then when you finish contracting and squeezing your chest at the top of the motion simply return your hands to the starting position to get the fullest possible stretch without losing the tension on the cables. Always remember to keep the elbows slightly bent as you travel through the entire range of motion. Maintain contact with the floor with your feet and keep a slight arch in your back while you also maintain rigidity in your abs. The incline bench can be moved to any of the different levels to change the emphasis on the chest and create a different effect. The higher the incline the higher the focus on the chest and more focus on the front delts as well. The closer you come to flat the lower the emphasis on the chest and less the shoulders will come into play.
Things to Avoid:
Make sure to center the bench and try to adjust the cables so as not to lose tension during the performance of the exercise. To protect the elbows do not lock them out rather keep a slight bend at all times. Concentration is key to get the most from this exercise. Simply going through the motion will maximize the effect. As with any exercise do not use more weight until you have mastered form and speed.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
