The standing high to low cable fly can be tough to overload as it requires a great deal of core stability, so it is probably best used as an accessory movement for those looking to increase their chest muscle mass. Unfortunately we don't all have the luxury of having all the space in the world and can't always make it to the gym. so what you may really be looking for is simply an alternative pump move, rather than specifically a flye movement. Although both variations are acceptable, a cable fly is the best fly exercise as part of a muscle building routine due to its superior resistance profile and decreased stress on the shoulder joint. With proper shoulder-blade stability, the cable chest fly changes the angle of the movement enough to limit the potential stress on the joints. Benefits of the Cable Chest Fly. The standing high to low cable fly is a variation of the chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders.. A cable crossover is generally the staple piece of strength equipment that any gym has. For people who experience discomfort in their joints during the bench press, cable flys are a great alternative. This article walks through some cable crossover alternatives to use instead. for most people, cable flyes (or most flyes, for that matter) are used as a pump move following heavy presses. This means you will feel significant load placed on your upper pectoral muscles, making it a great alternative to the cable crossover. Bodybuilding Exercises: Low-Pulley Cable Fly. To do this exercise, set your bench at about a 45-degree incline. Like the flat bench dumbbell fly, this exercise follows the same movement pattern, but is done on an incline bench. The slightly less well known cousin of the standing cable fly (cable crossover) performed using high pulleys, the low-pulley cable fly similarly targets the chest but through a different plane of motion as the line of resistance if from the ground. Rear Delt Fly Alternative Exercises (Shoulders) Most shoulder exercises that are done in a gym setting focus on the anterior and medial heads of the deltoid. Movements like the overhead press, military press, lateral raises, dumbbell shoulder press, and so forth do not put any significant strain on the posterior head, and this creates a huge imbalance in the shoulders.

I’d recommend performing 3-4 sets of cable flys for 8 to 10 controlled reps at the very end of your chest workout after all of your pressing exercises have been completed.

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