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Beschrijving
Incline Cable Fly is an upper chest isolation exercise performed on an incline bench with a cable machine. This exercise intensely targets the upper chest muscles (clavicular portion of pectoralis major) and front shoulder muscles. The constant tension provided by the cable machine keeps muscle fibers active throughout the movement. It offers a smoother resistance curve compared to fly movements performed with free weights. It is considered one of the most effective isolation exercises for upper chest development. It is recommended to use as a complement after compound movements in chest training.
Incline Cable Fly Hoe te Doen
- 1
Place the incline bench between two cable machines and set the bench angle between 30-45 degrees
- 2
Grasp the handles from the lower pulleys, sit on the bench and lean your back against the support
- 3
Open your arms to the sides while keeping them slightly bent, feel the stretch in the chest at the starting position
- 4
Exhale and bring your arms together in a hugging motion, squeeze your chest muscles
- 5
Hold for one second, then inhale and return to start by opening your arms to the sides in a controlled manner
- 6
Keep your elbow angle fixed throughout the movement and minimize shoulder involvement
Belangrijke punten
- ✓Set bench angle between 30-45 degrees
- ✓Stand in the middle of the cable machine, take a balanced position
- ✓Bring arms together in an upward curved motion
- ✓Keep elbows fixed and slightly bent, do not change the angle
- ✓You should feel contraction in the upper chest
Veelgemaakte fouten
- ✗Setting bench angle too steep - engages shoulder muscles
- ✗Bringing arms in a straight line - reduces chest isolation
- ✗Leaning torso forward - disrupts balance and creates injury risk
- ✗Pulling cables too far back - can lead to shoulder injury
Ademhaling
Exhale when bringing arms together, inhale in a controlled manner when returning to starting position. Keep breathing steady.
Spieractivatie
Veiligheid
Aandachtspunten
- Those with shoulder injuries should be careful
- Get doctor approval if there are rotator cuff problems
- Those with chest wall pain should be careful
Veiligheidstips
- Do not fully extend arms and stretch shoulders
- Perform movement in a controlled and slow manner
- Increase weight gradually
- Maintain cable tension
Veelgestelde Vragen
Welke spieren traint Incline Cable Fly?
Incline Cable Fly traint vooral deze spieren: Borst. Daarnaast worden getraind: Schouders.
Is Incline Cable Fly geschikt voor beginners?
Incline Cable Fly is een oefening van niveau Gevorderd. Leermoeilijkheid: Gemiddeld.
Kun je Incline Cable Fly thuis doen?
Incline Cable Fly vereist meestal apparatuur uit de sportschool en is thuis lastig uit te voeren.
Wat zijn veelgemaakte fouten bij Incline Cable Fly?
Een van de meest gemaakte fouten: Setting bench angle too steep - engages shoulder muscles
Hoeveel sets en herhalingen voor Incline Cable Fly?
Aanbevolen: 3-4 sets en 10-15 herhalingen.
- ✓Shapes upper chest muscles through isolation
- ✓Provides continuous tension throughout movement with cable system
- ✓Develops chest muscle definition and symmetry
- ✓Protects joint health with controlled movement