HOW TO: Cable Chest Fly (Low-To-High)
Build Your UPPER Chest!
For more upper chest growth you need to focus on exercises that place more emphasis ON the upper chest such as the incline press & low-to-high cables fly’s (which we’ll be going over today).
But before we jump in, understand that any variation of a FLY is never a replacement for a compound movement such as the bench press when trying to build muscle. Flys are an accessory exercise that can be utilized in 1 of 3 ways.
- Warm-up
- Superset or,
- Finisher
How YOU decide to incorporate Low-To-High Cable Fly is up to you. In fact, I’d experiment with all three ways. However, my job in THIS video is to make sure you’re following the 3 GOLDEN RULES for perfect form!
GOLDEN RULE #1: Pack Your Shoulders
When you perform this movement, you should be able to “feel” your chest almost balling up as you bring your hands together at the top of the movement. However, if your shoulders are protracted you’re going to have a hard time both feeling your upper chest contracting and lifting as heavy as you can.
So before you start the movement, take a moment to ensure your shoulders are retracted and stay that way throughout the entire range of motion.
GOLDEN RULE #2: Step Forward
One of the best parts of this exercise is the “stretch” on your chest at the bottom of the movement. However, if you do not take a step forward when you begin the exercise the weights will rest on the rack preventing the stretch at the bottom.
So before your first rep, take a slight step forward to ensure the weights never rest on the rack at the bottom of the movement.
Now before we get to the final Golden Rule, be sure to checkout my exercise database if you need more help with exercise form. Finding new exercises is as easy as clicking the muscle groups you want to train!
This can be especially helpful on those days where you’re bored with the same routine and want to try something new. Or maybe there’s a line on the leg extension machine and you need an alternative to train your quads.
Whatever the case may be, my exercise database is all you need for a great workout.
GOLDEN Rule #3: Don’t Make This a BICEPS Exercise
This is probably the most important rule and I’m sure you’ve already guessed how it becomes an issue. EGO LIFTING.
Yes, of course I want you to use as much weight as you can, but to perform the movement properly you need to keep a slight bend in your elbows throughout the range of motion. 
If the weight is too heavy, you will instinctively start to CURL the weight toward the top of the movement. So if you notice this happening, lower the weight.
Now go take your chest workouts to the next level now that you’ve perfected your form on the “Low-to-High” Chest Fly!
Oh and one last thing before you go.
If you’re looking to upgrade your home gym check out the ALL-IN-ONE by Gronk Fitness. It’s the cable machine I used in this video and it has everything you need to do all your training at home! Use my code “SCOTT5” for a discount at checkout for the entire site!
