high–low cable chest fly
This exercise uses a high-to-low flying movement to strengthen the muscles of the chest and the shoulders, particularly the serratus anterior and pectoralis minor. The cable machine offers you the freedom to follow your own arm path.
the big picture
This movement works the lower division of the pecs, so set the cable high. If you experience joint discomfort, try adjusting the setting; the path of the cable should match your arm path.
Beginners can start with 4 sets of 8–10 reps; discover variations on and other targeted sets in the training programs.
PREPARATORY STAGE
Set the weights and cable height. Grasp the handles (if you have shoulder discomfort, grab one handle at a time), then adopt a staggered stance, facing away at the middle of the machine, with your hips square. Engage your core.
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stage one
Breathe in and activate the muscles of your upper back. Breathe out as you engage your chest and shoulder muscles to drive your upper arms smoothly toward the midline; your arms will naturally straighten. Hold for 1 second.
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ANTERIOR-LATERAL VIEW
Upper body and arms
The muscles of the chest (including the pectoralis minor) are receiving tension here. The muscles of the upper arms, upper back, and shoulders will act more as secondary movers and stabilizers alongside muscles of the forearms. Think about driving the cables down in line with the lower division of pectoralis major and minor and the serratus anterior to maximize the benefits of this exercise.
Legs
The muscles of the lower body help create your base of support during this exercise. Stability allows you to create more tension in the target muscles. A staggered stance can help with the balance and coordination of this movement. Use the leg you find most stable for the lead leg in the staggered stance.
stage two
Breathe in and engage your abs. As you exhale, engage your upper back and fly your arms back out horizontally; keep tension in the chest and let your elbows bend. Hold for 1 second, reset your breathing, and repeat stages 1 and 2.
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Common mistakes
In any cable fly exercise, misalignment between your arm path and the line of resistance formed by the cable can cause you to strain your shoulder. Adjusting the height of the cables to bring the line of resistance into better alignment for your structure and arm path will help you avoid injury.