Reverse Cable Fly: What Is It, How To Do It, & Mistakes To Avoid
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Exercise How-To: High/Low Cable Fly (plus benefits, variations, and more!)

When trying to increase the size or strength of your chest, the cable fly is an excellent addition to pressing exercises since it targets the inner part of the pectoral muscles.

Exercise How-To: High/Low Cable Fly (plus benefits, variations, and more!)
Exercise How-To: High/Low Cable Fly (plus benefits, variations, and more!)
  • Muscle Target: Chest
  • Equipment Needed: Dual-Cable Machine
  • Experience Level: All Levels

HOW TO PERFORM THE HIGH-LOW CABLE FLY:

  • Place the beginning point of the cable on the machine’s lowest notch. Pick a handle that feels cozy.
  • Step forward a little till you feel strain on the wire, holding a handle in each hand. Exert your core muscles. Bring the handles together to meet mid-chest level, keeping your elbows slightly bent. Step 4: Squeeze your chest muscles and pause at the peak before lowering the handles to the beginning position.
  • Complete the workout a desired number of times, working out in sets and repetitions.
  • Change the beginning cable location to the highest point for the high-fly option.

BENEFITS

When working on your chest, the cable fly is a useful tool for developing both size and strength. Cable flies provide the following advantages:
Development of Size and Strength: Using your pectoral muscles, this isolated exercise is a fantastic technique to build both size and strength. Combine this with other compound exercises like dips, bench press, and chest press to make a whole body workout.

Handles Muscular Imbalances: When treating an existing muscular imbalance—where one side is stronger than the other—or using exercises to help avoid such imbalances, exercises that incorporate specific actions for each side are essential. For building a powerful, well-proportioned chest, the cable fly is an ideal workout.

SAFETY TIPS:

  • Make sure the weight you use is something you can manage. Selecting an excessively heavy weight may result in poor form, which may ultimately cause harm.
  • Throughout the workout, be careful to maintain your back against the pad.
  • Keep your elbow slightly bent instead than locking them out at the maximum range of this action.

    ALTERNATIVE EXERCISES:

    • Incline Dumbbell Fly (upper pectoral muscle target)
    • Dumbbell Fly with Decline (lower pectoral) targets
    • Peck Deck, also known as Machine Fly
    • The Plate Press

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