Have you ever felt like your upper chest needed a little more push during your workouts? Then Low to High Cable Fly is a great option.
The low to high cable fly is a unique chest exercise that allows you to isolate the pectoral muscles through a full range of motion. This cable fly variation is a good way to build strength and size in the pecs when you want to work on the upper chest area.
In this blog post, we’ll go over everything you need to know about the Low to High Cable Fly, including how to perform it, variations, muscles worked, common mistakes to avoid, and how to incorporate it into your workout routine.
What is Low To High Cable Fly
The Low to high cable chest fly also known as low cable fly is the best chest exercise that can help to train the chest at various angles and strengthen the chest and shoulders. It primarily targets the upper pectorals by pulling the arms from a low to high angle.
This exercise is highly specialized in isolating the pectoral muscles. Unlike compound exercises such as bench presses, which target the chest, triceps and shoulders, the low Cable Chest Fly solely targets the chest.
The cable setup allows for a bigger range of motion than some other exercises, so the chest muscles can be stretched and contracted more fully. This increased range is great for chest development and flexibility.
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Low Cable Chest Fly Muscle Worked
The low to high cable chest fly primarily works the pectoralis muscles, specifically the upper chest muscles
Low Cable fly has the involvement of a number of synergist muscles, these muscles include, rhomboids, levator scapulae, anterior deltoids, and latissimus dorsi. It is also assisted by are the biceps brachii, the brachialis, and the brachioradialis and Triceps.
A handful of other muscles play the role of stabilizer muscles, including your wrist flexors, obliques, and rectus abdominis.
The erector spinae muscles of your back help to keep the correct position of your joints as you perform the exercise
How To Do Low To High Cable Fly
- Adjust the pulleys to the lowest position on both sides.
- Attach handles to the cable pulley at the bottom.
- Grasp the cable attachments in each hand using an overhand grip.
- Initiate the movement by pulling the handles upward and inward in an arc motion.
- Keep your elbows fixed in place as you bring the handles up and together over your chest. Focus on flexing the chest.
- Continue to raise your hands upward until they are above your chest and the cables cross over.
- Pause and squeeze the chest in the fully contracted position.
- Slowly return to the starting position by resisting gravity in a controlled motion. Do not let the arms drop.
- Repeat for desired reps and sets. Typically, in the range of 8-15 for muscle hypertrophy.
Tips To Properly Form Low Cable Fly
- Maintain a slight bend in the elbows. Do not fully lock out the elbows.
- Keep your torso stable and core engaged. You should avoid excessive arching of the lower back when you bring the handles forward.
- Move the handles in an arc-like motion in front of your body, rather than straight out to your sides. This arc targets the pecs better.
- Keep your feet shoulder-width apart or in a staggered stance for better balance.
- Squeeze your chest hard at the peak contracted position before slowly returning to the starting position. Hold for a second to maximize muscle tension.
- Use a controlled motion on both the concentric and eccentric parts of the movement. No jerky momentum.
- Go through a full range of motion for maximum chest muscle activation.
- Breathe out as you raise the cables and squeeze. Inhale as you return to the starting position.
- Keep your head neutral and your eyes focused forward to help maintain proper alignment.
- If needed, use lighter weight and higher reps to practice nailing down form before increasing the load.
- Occasionally perform the exercise in front of a mirror or film yourself to ensure your form is correct.
Low Cable Fly Alternatives
If you’re looking to diversify your chest workout or don’t have access to a cable machine, there are several effective alternatives to the low Cable Fly. Here are some to consider:
1. Incline Dumbbell Fly
The Incline dumbbell chest fly is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle.
Why are incline dumbbell flys so vital? They are the best exercise that can help to train the chest at various angles and strengthen the upper chest and shoulders.
2. Incline Dumbbell Press
If you want to build greater thickness and strength in your upper pecs, then you should add incline dumbbell bench press to your training regime.
It is one of the best upper body workouts that engages the upper pec muscles, the triceps, and the anterior deltoid muscles of the shoulders.
3. Decline Push-Ups
Decline Push-ups are similar to normal push-ups but with your legs on a bench. Although this is called the Decline push-up, it focuses more on the upper pecs.
Benefits Of Low To High Chest Fly
- Targeted Activation: Specifically targets the upper portion of the pectoral muscles (clavicular head).
- Constant Tension: Cables provide continuous resistance throughout the movement that provides consistent muscle activation.
- Muscle Definition: Enhances muscle separation and definition in the upper chest region.
- Improves muscular balance: help improve muscular balance and symmetry in the chest by targeting the upper chest muscles.
- Shoulder Health: Helps strengthen stabilizing muscles around the shoulder joint, potentially reducing injury risk.
- Versatility: Can be adjusted in terms of weight and angle to suit different fitness levels and goals.
- Improved Posture: Strengthens chest and anterior shoulder muscles, promoting better posture.
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The low to high cable chest fly is clearly one of the best exercises you can do to directly target and build the chest muscles.
Isolating the pecs, it provides all the benefits of a mass-building compound lift without the assistance of other muscle groups.
If you want to improve your upper chest development, low cable flyes are a must in your push day routine. The low starting position enables you to work the pecs through a full range of motion while emphasizing the upper chest.
Performing flyes from low to high lets you maximize peak contraction for more chest activation and growth.
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.