

3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Maintain a fixed, slight bend in your elbows throughout
Bring the handles together in a smooth arc above your upper chest
Squeeze your upper chest hard at the top for 1-2 seconds
Control the descent slowly, taking 2-3 seconds
Keep your back against the incline bench throughout
Focus on using your chest, not your arms
Bending your elbows too much - turns it into a press


3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Maintain a fixed, slight bend in your elbows throughout
Bring the handles together in a smooth arc above your upper chest
Squeeze your upper chest hard at the top for 1-2 seconds
Control the descent slowly, taking 2-3 seconds
Keep your back against the incline bench throughout
Focus on using your chest, not your arms
Bending your elbows too much - turns it into a press
Straightening your arms completely - can strain your elbows
Not bringing the handles together - incomplete range
Moving too quickly - loses constant tension benefit
Arching your back off the bench - can strain your back
Using too much weight - defeats the stretch purpose
Straightening your arms completely - can strain your elbows
Not bringing the handles together - incomplete range
Moving too quickly - loses constant tension benefit
Arching your back off the bench - can strain your back
Using too much weight - defeats the stretch purpose
The cable chest fly is an isolation exercise that targets the pectoralis major with continuous tension. Unlike presses, the fly emphasizes shoulder horizontal adduction and a deep stretch-to-squeeze arc, making it excellent for chest shape, mind-muscle connection, and hypertrophy.
The incline dumbbell fly is an isolation exercise that targets the upper portion of the pectoralis major. The incline angle emphasizes the clavicular head of the chest.
The cable crossover is an isolation exercise that targets the middle and lower chest with constant cable tension. This exercise provides a unique squeezing contraction, making it excellent for chest definition and mind-muscle connection.
The machine pec deck fly is an isolation exercise that targets the pectoralis major with a fixed movement path. This exercise provides constant tension and eliminates stabilizer involvement, making it excellent for chest mass and definition.
The cable chest fly is an isolation exercise that targets the pectoralis major with continuous tension. Unlike presses, the fly emphasizes shoulder horizontal adduction and a deep stretch-to-squeeze arc, making it excellent for chest shape, mind-muscle connection, and hypertrophy.
The incline dumbbell fly is an isolation exercise that targets the upper portion of the pectoralis major. The incline angle emphasizes the clavicular head of the chest.
The cable crossover is an isolation exercise that targets the middle and lower chest with constant cable tension. This exercise provides a unique squeezing contraction, making it excellent for chest definition and mind-muscle connection.
The machine pec deck fly is an isolation exercise that targets the pectoralis major with a fixed movement path. This exercise provides constant tension and eliminates stabilizer involvement, making it excellent for chest mass and definition.