High Cable Chest Fly

High Cable Chest Fly

So last week we asked you how you perform your High Cable Chest Fly, well here is why we asked.  This is a common movement we see in the gym and there are few common mistakes that we see.  Whilst Jenny was Personal Training Mickey we decided this would be a fantastic one to cover off with our members.


The muscles that are worked in this compound movement are

  • Anterior Deltoid – front of the shoulder
  • Upper Pectoralis Major – upper chest
  • Lowe Pectoralis Major – lower chest
  • Latissimus Dorsi – Lats

Also the trunk stabiliser muscles are engaged and worked in just keeping your posture in the right position.

How to perform the movement

  • Commence with the cables higher than you’re head with your arms at a 45 degree angle to the trunk for a intermediate to advanced level or level with shoulder height for a beginner.
  • Ensure that your shoulders are slightly internally rotated and activated for a safe commencement of the movement
  • Engage the core and grasp the pulleys with your less dominate side then continue with grasping the other side, ensure the elbows are never in a locked out position
  • As you exhale pull the cable into the body in a downward hugging motion hold at the bottom for 2 seconds
  • Gradually inhale with a reverse motion allowing the cables to return in a controlled motion.  Never allow the weight of the cable to pull the body back to the starting point.
  • Repeat


Some common mistakes in this movement are;

  • Leaning over the cable
    This doesn’t allow the muscles to fire accordingly and places a lot of pressure on the lower back.
  • Trunk movement
    There should be no movement in the trunk during this.  The upper body should remain still and under support from the stabiliser muscles
  • Crossing over
    Excessive cross over of the cables at the end of the concentric phase (down phase) will disengage the muscles and therefore reduce the time under tension for these muscles and potentially lead to injury on the return.
  • Shoulder Shrug
    If you find your shoulders are shrugging or starting to tickle your ears you’ve lost stability in the shoulder joint.  Ensure that you always start in an activated shoulder position and you can do this by elevating them up, pulling them back and then down toward the lower back, this will have your shoulders in a stable position.

Jennie can be seen here on the left performing the movement correctly and then on the right incorrectly.


If your shoulders aren’t strong enough or have an excessive range of motion as was in Mickey’s case you can also perform a seated chest fly as shown here.






This brings us to a perfect reminder, just because one movement isn’t right for you it doesn’t mean that there isn’t an alternative movement that works the same muscles but is right for your body.  You won’t obtain results with an incorrectly performing movement but you are likely to obtain an injury so why not take form over degree of difficulty and technicality.


If you have any questions on this please don’t hesitate to speak with one of our trainers.