Enhance pec power and mass using the low cable fly.
We’ve all most likely tried cable crossovers but may have ignored another comparable exercise, which is the low cable fly. Although you might regard the barbell bench press as paramount among chest workouts, exercises utilizing cable machines can significantly boost our pec strength and size, leading to superior muscle gains and offering consistent resistance along with increased time under tension.
While the cable crossover operates in one plane of motion, the low cable fly is executed precisely as its name implies. Pulling from the ground upwards, it engages your chest differently, enabling a distinct plane of motion to induce effective growth.
Employing cable machines in your workout routine can be substantially beneficial and is often underestimated. In the gym, we frequently get engrossed in free weights—swinging around the barbells and dumbbells—and performing bodyweight exercises, overlooking the stationary machines around us.
Designing a workout regimen integrating free weights and machines offers the opportunity for optimal growth, as machines provide stability and balance, allowing for heavier lifting. The low cable fly is an ideal exercise for attaining effective growth and gains while utilizing the cable pulley machine.
Let’s explore the low cable fly, understanding its essence, the muscles it targets, its numerous benefits, and the best way to execute it, ensuring you’re equipped for a solid workout. Furthermore, once you notice the increase in pec strength and size, this exercise will become a permanent fixture in your routine.
What Is The Low Cable Fly?
The low cable fly is an excellent exercise for targeting your chest, leveraging the cable machine while working in a different plane of motion. Similar to the traditional cable fly, this exercise involves pulling the weight from below, significantly challenging your muscles. Starting from a lower position targets your upper and inner chest. Suitable for all experience levels, it can be incorporated mid-workout as a circuit style exercise or at the end for a final pec workout to push those muscles to grow.
Muscles Engaged
Due to its nature, this movement primarily targets your chest. This exercise is effective for engaging the upper and inner portions of your chest, leading to highly beneficial gains. Although the chest is the main target, you’ll also feel it in your shoulders, biceps, and forearms, making it an excellent upper-body workout.
Advantages Of The Low Cable Fly
Let’s examine the benefits of adding the low cable fly to your workout routine. With this exercise, you’ll see noticeable results and achieve those personal records. If enhancing your chest development is your objective, this exercise is indispensable for your routine.
Advantages of the low cable fly include:
- Pec strength and size: This machine-based exercise targets your pecs, boosting their strength and size (1).
- Chest development: Engaging your pecs from a different plain of motion ensures significant work for the upper and inner chest muscles.
- Correct muscle imbalances: Using separate handles works each side of your pecs, preventing muscle imbalances (2).
- Versatility: Variations keep targeting your chest without compromising gains.
How To Execute the Exercise
Here are the instructions for performing the low cable fly. With proper technique, you’ll avoid undue pain or injury and maximize muscle growth.
- Adjust the cable machine to its lowest setting and attach the handles.
- Hold a handle in each hand and step forward slightly, creating slight tension on each handle.
- With your core engaged, pull the handles to mid-chest level. Your elbows should be slightly bent, and your palms facing upwards.
- Pause at the peak, squeezing strongly before returning to the starting position.
- Repeat for the desired number of sets and repetitions.
Alternative Exercises to the Low Cable Fly
While the low cable fly stands out on its own, knowing alternative exercises helps diversify your workouts, maintaining engagement and reducing monotony. Additionally, challenging your muscles differently can yield optimal results.
Here are some excellent low cable fly alternative exercises:
- Incline Dumbbell Flys
- Decline Dumbbell Flys
- Pec Deck Machine
- Plate Press
- Resistance Bands Crossover
- Incline Cable Flys
Top Exercises to Combine With
For a robust chest routine, include exercises that will thoroughly fatigue your pecs. Alongside the low cable fly, consider movements focusing on all areas of your chest. Incorporating the bench press is beneficial for substantial muscle building, and diversifying with exercises like chest dips and the floor press can add value. Don’t hesitate to include push-ups as well.
Summing Up
The low cable fly is an outstanding exercise for sculpting your pecs, providing a unique method of chest muscle development. With the right strategy, the low cable fly can significantly enhance your chest growth today.
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*Images courtesy of Envato
References
- Thomas, M.; et al. (2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. (source)
- Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)