Just from the name, High Cable Fly will not give you wings but it will teach you the flying technique properly.
The exercise is best described as a pectoral muscle workout as it focuses primarily on the chest muscles and less but fair concentration on the triceps and shoulder muscles.
Pumping up that chest with bulk muscles is a must to a workout enthusiast and athlete. Pulling weighted cables from a high setting is just the level up you need.
HOW TO DO HIGH CABLE FLY PROPERLY
From the body positioning, use slightly less weights than your normal capacity. This helps you put more concentration on muscle contraction and technique that helps facilitate muscle development and strengthening.
For any assistance with the set up and technique execution, talk to your trainer/gym instructor.
How to do it:
- You need a dual cable machine or two cable machines positioned opposite of each other. Set the pulley above your head height.
- Grab the handles, palms facing forward and stand in a staggered stance in the middle of the machine. Straighten your back and keep your hands stretched out with elbows slightly bent. This is your starting position.
- Brace your core and exhale as pull the handles forward to meet in the middle of your chest. Remember to maintain a stretched hand with the slight elbow bend.
- Hold the position and then bring your hands back to your starting position as you inhale.
- Maintain a fluid motion throughout the technique to activate the chest and upper arm muscles.
- Do 3 sets of 8-10 reps.
WHAT MUSCLES DO HIGH CABLE FLY WORK
PECTORAL MUSCLES
Being the primary muscle targeted in this workout, pectoral muscle covers the largest portion of the chest area and helps in arm adduction and internal rotation of the arm at the shoulder joint.
When doing the fly technique, the arm movement prompts the chest muscles to contract and activate, which facilitates muscle build up and strengthening.
Building a solid and strong chest muscle is beneficial especially for athletes because it helps protect your chest from severe injuries and accidents.
Of course, let us not forget that a bulk chest radiates confidence and power. It can never go wrong.
LATISSIMUS DORSI
Best known as Lats, latissimus dorsi is a large muscle located on your back and it covers the middle and lower back. One of the main roles of the Lats is to stabilize the spine while doing various movements.
While maintaining a straight back throughout the workout, the Lats muscle contract and help stabilize the spine while doing the pulling movement.
Developing the muscle builds a neutral and healthy spine.
ANTERIOR DELTOID
The anterior deltoid is the front part of the deltoid muscle, which helps you move your arm forward when doing the technique.
The muscles activate when you pull the handle forward and helps stabilize the movement. Working out the muscles, helps you develop a strong shoulder muscle.
HIGH CABLE FLY BENEFITS
CHEST MUSCLE DEVELOPMENT AND STRENGTHENING
Chest out and squeezed is a good start to activating the muscles while doing the High Cable Fly workout. Developing your pec muscles benefits your fitness ability as it increases the chances of progressing in your training program and adding more weights.
POSTURE REINFORCEMENT
A straight back while working out means the Lats muscles are tight and hold the spine in a neutral position. This helps to reinforce posture and in due time reduce back pain and risks of back injuries.
ALTERNATIVES TO HIGH CABLE FLY
DECLINE DUMBBELL CHEST FLY
Chest workout variations are as many as you would them like to be, declined dumbbell chest fly does not give your muscles a break as it completely pushes your chest muscles to the extreme.
How to do it:
- Grab two dumbbell weights that best fit your fitness strength and endurance.
- With one dumbbell on each hand, lie flat on a padded bench so that your upper body is firmly pressed on the bench.
- Press feet firmly on the floor and hold the dumbbells with your palms facing up and your arms stretched out. This is your starting position.
- Exhale and bring the dumbbells together on top of your chest and hold the position. Your arms are to be straight when raising the dumbbells up.
- Inhale and lower your hands back to your starting position.
- Do 2 reps of 10-12 reps
PUSH UP
Home workouts are the best especially if most of the time you are working. Push-ups help you keep your upper body in shape without hitting the gym.
How to do it:
- Find a place on the floor where you can fully extend your body.
- Assume a plank position on the floor. Fully extend your legs and position hands below your chest in a wider shoulder-width distance. This is your starting position.
- Brace your core, inhale and lower yourself down by bending at the elbows. Keep your hips up and torso straight.
- Go as low as you can and remember not to flare out your elbows. Exhale and push yourself up to your starting position.
- Do 2 sets of 10-15 reps.
HIGH CABLE FLY MISTAKES TO AVOID
ROUNDED/CURVED BACK
Your spine is a delicate stack of bones that enable you to stand, rotate, run and do all those normal movements. Curve the spine and you will feel a discomfort that can lead to constant back pains or even lead to an injury.
Straightening your back protects the spine from tension and stress which helps you have a healthy spine and a pretty confident posture.
KEEPING FEET TOGETHER
Believe it or not, a staggered stance (one leg in front of the other) is the best stance for High Cable Fly because it offers better balance and movement.
Keeping feet together may feel better but in terms of a better option and balance, a staggered stance wins.
CONCLUSION
High Cable Fly strengthens your upper body especially your chest muscles that gives you a strong and toned look.
Shoulder muscles are developed and strengthened, which helps protect the shoulder joint from injuries.
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