Incline Bench High-to-Low Cable Fly Video Guide

Incline Bench High-to-Low Cable Fly Instructions:

Setup:

1. Bench Position: Adjust the incline bench to a 30-45 degree angle to effectively target the upper chest.

2. Cable Setup: Set the cables at a high position, above shoulder height. Ensure both cables are at the same level for balanced resistance.

3. Starting Position: Sit on the incline bench with your back firmly against the pad. Grip the handles with palms facing each other, arms extended above your chest with a slight bend in the elbows.

Execution:

1. Lowering Phase: Slowly lower your arms in a wide arc, bringing the handles down towards your lower chest. Keep your arms slightly bent and control the movement, feeling the stretch in your chest.

2. End Position: Bring the handles together near your waist or lower chest, maintaining the tension in your chest muscles.

3. Return Phase: Slowly lift the handles back up in a controlled arc, returning to the starting position. Keep the slight bend in your elbows throughout the movement.

4. Repetitions: Repeat for the desired number of reps, ensuring each movement is smooth and controlled.

Tips:

- Elbow Bend: Keep a slight bend in your elbows to protect your joints and focus the work on your chest.

- Controlled Motion: Move slowly and deliberately, especially during the lowering phase, to maximize the effectiveness of the exercise.

- Core Stability: Engage your core to keep your body stable and prevent your lower back from arching.

Breathing:

- Inhale: Lower the handles in the fly motion while inhaling deeply to stabilize your core.

- Exhale: As you bring the handles back to the starting position, exhale and focus on contracting your chest muscles.

Common Mistakes:

- Avoid Locking Elbows: Keep your elbows slightly bent throughout the exercise to reduce strain on your joints.

- Don't Rush: Perform each rep slowly to maintain constant tension on your chest.

- Correct Bench Angle: Ensure the bench is set at a 30-45 degree angle to properly target the chest.

The Incline Bench High-to-Low Cable Fly is a great exercise for isolating and developing the chest. Focus on controlled movements and proper form to get the most out of this exercise.