Cable Incline Alternative Fly for Chest

- Incline bench

Positioning

1. Set the incline bench at about a 30 to 45-degree angle.
2. Adjust the pulleys on the cable machine to a low position.
3. Sit on the bench with your back firmly against it, feet flat on the floor and shoulder-width apart.
4. Grasp the handles of the cable machine with both hands, arms extended to the sides at shoulder height.

Movement

1. Starting Position: Keep a slight bend in your elbows with your palms facing forward.

2. Fly Motion:
- Exhale and slowly bring the handles together in front of you in a wide arc.
- Focus on squeezing your chest muscles as you bring the handles together.
- Keep your elbows slightly bent throughout the movement to avoid joint strain.

3. Return Motion:
- Inhale and slowly return to the starting position, allowing the cables to pull your hands back.
- Maintain control, ensuring you can feel the tension in your chest until you reach the starting position.

4. Repetitions:
- Perform 10-12 repetitions for 3 sets, resting 30-60 seconds between sets.

Tips

- Keep your movements smooth and controlled.
- Ensure your shoulders are relaxed and down, not shrugging toward your ears.
- Adjust the weight on the cable machine to a manageable level to maintain proper form throughout the exercise.