How To: High Cable Chest Fly
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How To: High Cable Chest Fly

January 18, 2020

What’s going on guys? I’m going to show you how to do a high cable chest fly First thing these one do is go to the cable machine and you want to bring the cables all the way up, okay? Make sure to lock it in place and grab each handle And what you want to do is you want to step forward I like to stagger my feet like this You’re going to bend your front knee you keep your back leg extended. Go on your tiptoe in the back then once your in this position You’re going to arch your chest. I mean arch your back and stick your chest out like this Now you want to make sure that is a slight bend in your elbows if you keep your hands closed or open I like to do them both ways right now actually goes in my hands open like this Now my palms are facing the mirror and what’s going to happen is as I do the exercise. I go under my chest I’m going to focus on pushing my hands underneath my chest like this to get it to raise And then bring my hands together maintain a neutral spine keep your face parallel the mirror when you come back you see how I keep my hands low just below my chest my elbows are higher than my hands that’s how you want to do this exercise. breathe out as you come in Maintain a neutral spine, back is arched front knee bent. Back leg straight on tiptoe. Keep a slight bend in your elbows Just like this do one more That’s how you do a high cable chest fly For more information feel free to subscribe to my videos and as always more great stuff coming soon. Later guys

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  1. I had a lot of back pain for about 4 days after doing some cable rows and cable chest exercises, I guess I did them completely wrong.

  2. horrible form. you can't do leg forward on a symmetrical contraction, there is a twist in your pelvis and your left and right side are no longer work evenly.

  3. I'm guessing I shouldn't have the cables about chest level but like how you have it? The weights always tend to make me fly back if I try to go heavy, then I look like a noob at the gym.

  4. Yo Scottie H, I told u to put ur ads in the end instead of beginning. Nobody watches it.
    If u want more subscribers, just listen to me ok?

  5. what if the cable cross in the gym is not adjustable .. what form should i do ? because if i go a little bit forward , the cable won't slide to the rolley


    Remember guys, each height variation with flys will hit a different part of your chest. So pick the right one for your goal!

  7. What's messing it up for me is my biceps burn out before the chest so I'm not getting the full effect.

  8. This is the same stupid exercise they used to do in the 1950's. Find a real pec deck and you will never go back to cable flyes. Mike Mentzer has some good videos using a Nautilus Pec-deck.

  9. You rock bro, thanks for all the help! You do very well at explaining this stuff, it is detailed, very clear, and extremely useful!!

  10. I just did this in the gym and I think it is phenomenal. I will make sure at the bottom I'm doing what you said and reaching around and up to the chest. I just started working out so my muscle is low, but that will change very quickly. I used the 2nd to lowest weight, and maintain an almost but not quite straight arm and performed the rep slowly. Superb!!! I feel good after that one.

  11. Maybe im missing something but why are you purposely arching your back? Shouldn't you keep a neutral spine. Im taking personal fitness training and thats pretty much what they emphasize for every exercise.

  12. I’m sorry but are you guys literally just that ignorant? How in THE HELL do you feel this in your shoulders??? Like you LITERALLY have to try and engage your shoulder for this to effect it even a little. Not only that, but are some of you actually dumb enough to be doing a weight big enough to even try and do damage?
    Unreal, youtube comment warriors at it again.

  13. Excellent set of weights!>>> I start with these for motivation, then I get on my BOWFLEX M3 MAX TRAINER! I can do cardio and strength in the same workout! I do a set of reps for three different muscles, then after I do a set for each of those muscles, I FEEL ENERGIZED TO HOP ON MY ELLIPTICAL (the M3) FOR 20 MINUTES, then I get off and do 2 more sets for those three different muscle groups, and I'm done!! Excellent equipment, just gotta keep doing it at least 5 times a week!

  14. I was really hoping for a side view when he did it. To see easier how low or straight his arms were pointing or bent when he did it

  15. I feel a bit of pressure in the center of my back. Like in between the deltoids. Is it dude to improper form or what?

  16. Oh my….. PLEASE don't do it like this, people. Never listen to a trainer who says "arch your back" in a standing position. That hyperextension is terrible for you. He's doing more harm than good.

  17. My experience with crossovers was amazingly good and I did them with a wide step forward, so the back leg and body creates an acute angle of about 45degrees and then did crossovers either forward of low, so I could target the part of chest which is less tired. Together with regular heavy bench wide grip presses my chest got fucking huge within one serious consistent training program.
    Crossovers imho were absolutely the best to get pump and the muscle strains near collarbone very visible. I usually dis crossovers when already tired so it was sets of light weights to fatigue.
    Interestingly – if you do crossovers and regularly add more weight you actually can go pretty heavy (just keep the shoulders safe) but it is not very good for chest size.

    (and with presses I almost always did pyramid with light/many reps, working up to 1-2 reps I could still do and then rapidly going back to a couple of sets with light weights)

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