How to: Cable Fly for Lower Chest (High to Low)

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Check out our updated video on this: • How to: Cable Fly for ...
In this video, Coach Austin Current takes you through the proper technique for the high to low cable fly. This cable variation does a great job of training the lower division of the pectorals (chest). If you have a goal of building up the muscle and strength in your lower chest, this is the exercise for you. This movement pairs well with a pressing exercise or a pulldown variation.
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Опубликовано:

28 июл 2019

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Комментарии : 167

@PhysiqueDevelopment 2 года назад

Thanks for watching, guys! Want to check out our Training App? Learn more here: physiquedevelopment.app/. Want to work with a coach one-on-one to reach your fitness goals? Apply here: physiquedevelopment.typeform.com/to/POj7fnC3.

@tylerbrimfield8101 3 года назад

This is impeccably explained, no pun intended, unless you laughed. Thanks so much.

@PhysiqueDevelopment 3 года назад

Thank you so much, Tyler! We are so glad it could help. :)

@StevenBB222 2 года назад

👍👏😄

@akin1989 Год назад

Great comment man !

@hitmonlee6062 Год назад

😂😂😂

@KenanTurkiye Год назад

What a spectacular comment, respectably beyond any expectations leaviing speculations as to been a prospective winner in an unspecified comment contest.

@iRobbie95 2 года назад

I have wanted to do these but wasnt confident with the form, watched alot more videos on this than you would imagine and can say 100% this was by far the best and given me the confidence to finally try them

@Imysrwr Год назад

I don’t usually give my opinion on videos like these but WOW perfect explanation and demonstration.

@Clinty727 2 года назад

Thank you, I’ve watched how to videos on this exercise so many times and the way you explained the angles and line of resistance really helped. I felt the workout in the right spot for the very first time.

@PhysiqueDevelopment 2 года назад

We're so glad to hear it, Clinton! Thanks for watching.

@NicosRap 2 года назад

Your voice is so calming. Thank you for blessing us with this great tutorial!

@PhysiqueDevelopment 2 года назад

So glad you enjoyed it! Thanks for watching.

@mosesr_jpg7199 2 месяца назад

Yeah it's super soothing

@btbydddx243 3 года назад

Phenomenal explanation man, I can really feel the burn now thank you so much!

@PhysiqueDevelopment 3 года назад

We are so glad the video helped out! Thanks so much for watching.

@sidhantmalik1734 2 года назад

this is the best video I have came across after a ton of videos. You explanation is just incredible.

@PhysiqueDevelopment 2 года назад

Thank you! We appreciate you watching.

@Amin-cr1jc 2 года назад

Thank you. A calm, concise and clear demonstration

@PhysiqueDevelopment 2 года назад

We are so glad it could help out! Thanks for watching.

@PinkyThumbs 4 месяца назад

Hell yeah. Thanks for this video.

@andretaylor1208 3 года назад

Best explanation I've heard yet. Great job.

@PhysiqueDevelopment 3 года назад

Thank you. So glad that you found it valuable!

@gymtuppernation4703 4 года назад

Very clearly explained, strong beard game. Every credit!

@PhysiqueDevelopment 4 года назад

Thank you! Glad you enjoyed the video, and also the beard. lol

@benholmes9680 2 года назад

Thank you this explanation about the form was great

@PhysiqueDevelopment 2 года назад

So glad it could help, Ben! Thanks for watching.

@jakeholton9562 2 года назад

First time I have ever seen your videos and my god I have to say for me it’s how calming you sound while explaining

@PhysiqueDevelopment 2 года назад

Thank you, Jake! We appreciate you watching.

@SushantGupta_85 Год назад

You explained it so well. You r a good communicator

@PhysiqueDevelopment Год назад

Thank you!

@TheKarateKidd Год назад

Love this exercise. Feels satisfying and definitely works!

@PhysiqueDevelopment Год назад

Hell yes, glad to hear that!

@PeLuRu4586 3 года назад

Underrated tutorial! Thanks a lot!

@PhysiqueDevelopment 3 года назад

Thank you! So glad you found value in it.

@elie_d7334 2 года назад

Best explanation for this exercise. All the other videos had something missing

@PhysiqueDevelopment 2 года назад

We are so glad that it helped! Thanks for watching.

@alef5355 5 лет назад

It'd be incredible if someday you could do a unilateral version of this one since it's not that easy to find gyms that have this awesome double pulley machines like the one of the video. Thank you very much, this content is gold!

@PhysiqueDevelopment 5 лет назад

So happy you are finding value in it!

@apoxalypsewhen 2 года назад

Unilateral version you'll have no stability

@jaytmartinez 3 года назад

Very helpful. Thank you.

@PhysiqueDevelopment 3 года назад

We are so glad to hear that it helped!

@Jjjcs Год назад

Perfect explanation

@PhysiqueDevelopment Год назад

Glad it was helpful!

@TheMrKingmenow 2 года назад

Nice and slow teaching with meaning love it you earned a sub my guy

@PhysiqueDevelopment 2 года назад

I am so glad you enjoyed it! Thanks for watching and subscribing.

@TheMrKingmenow 2 года назад

Man i went to the gym today am felt my chest activation for the 1st time on rep one thanks

@fictionalreality1010 8 месяцев назад

Cool song in the ❤ background!

@PhysiqueDevelopment 8 месяцев назад

Thank you!

@obnoxiouscat6269 2 года назад

amazing! thanks a lot

@PhysiqueDevelopment 2 года назад

Thanks so much for watching!

@paulietv2162 3 года назад

I love your work, great vids - thanks. When training at home, do you think resistance bands can make a good option when anchored ceiling height?

@PhysiqueDevelopment 3 года назад

Thank you - we are so glad to hear the video(s) could help! And yes, I think that would be just fine. Keep in mind the same principles that are discussed in this video, especially when it comes to lining up the line of resistance (band) with the division of the muscle you're trying to train.

@googeewoogeetrybe5025 2 года назад

Thank you

@PhysiqueDevelopment 2 года назад

Thanks so much for watching!

@randb1tch 2 года назад

thanks man, appreciate it!

@PhysiqueDevelopment 2 года назад

No problem!

@denizkemal12 Год назад

If bob ross was a gym bro

@tril-rv7fx Год назад

Your voice is so relaxing

@PhysiqueDevelopment Год назад

Thank you, we appreciate you watching!

@brucemachattie501 2 года назад

Hi Austin from South Africa - great vid man, thank you. just one question, how many sets and reps/set do you recommend on this exercise.

@tkentertainment8958 Год назад

Warm up for ten then do 3x8-10

@krazypickle 3 месяца назад

Do i keep my shoulder blades retracted and chest pushed forward throughout this movement?

@Bigmike83007 2 месяца назад

Does this also work with a pull up Band?

@drop9482 Год назад

How would one need to adjust if there aren’t these “narrow cables” at your gym? Does it still work with 2.5m/7ft space in between cables?

@babynyxe4784 Год назад

You could do ASMR with that voice honestly. Great advice, thank you :)

@PhysiqueDevelopment Год назад

happy to help!!

@calebtoast Год назад

I really dont know if im still doing this correctly because i feel the burn more mid chest rather than lower and i even lower the weight and try many ways and i always try to align but i still feel the burn mid chest

@toddmudrick98 2 года назад

Thanks for he high octane knowledge; I follow Seth feroce however, he rarely does the cable crossovers/explain which position targets he lower whilst doing the exercise. Hopefully this tips as good as the beard looks.

@PhysiqueDevelopment 2 года назад

Hey Todd, thanks for watching! Glad you found the video helpful. Let us know how the tips go next time you hit the chest.

@1handclaps 6 месяцев назад

Remeber guys intensity >>> volume ,all d best for your next workout

@PhysiqueDevelopment 6 месяцев назад

Appreciate the tidbit, its a good note to remember!

@DannyHepworth Год назад

Mkay

@TimeFlyingBy1884 11 месяцев назад

I'm 4 years late but I'm so glad I found this video. The instructions are so clear and concise. I have sagging man boobs, would this exercise help to reduce it or would the Low to High cable press be more effective?

@PhysiqueDevelopment 11 месяцев назад

Hey! so glad you enjoyed this - we have an updated one from last year too! Both would be beneficial - and your diet will come into this. Are you currently working on weight loss or muscle gain?

@TimeFlyingBy1884 11 месяцев назад

@@PhysiqueDevelopment I see. I'm currently working on muscle gain. Also, could you please explain how progressive overload works for compound exercises versus isolation exercises? Thank you.

@CagedPhoenixThe1st 3 года назад

Instead of the "stagger stances" can you lean forward, to hit the mid chest, almost like the trx chest workout?

@PhysiqueDevelopment 2 года назад

I would simply adjust the cable to better match what you need to work your mid-chest. We have that video, here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4Y8QgiT2-OA.html&ab_channel=PhysiqueDevelopment

@ClassicAutoRescues 2 года назад

This guy seems so nice.

@PhysiqueDevelopment 2 года назад

Thanks, Timmy! We appreciate you watching.

@isaacdynys6518 Год назад

W fitness channel

@PhysiqueDevelopment 11 месяцев назад

THANK YOU! we appreciate that! if you can make sure you are subscribed, that would be stellar! any other videos you would like to see?

@BLozano12 3 года назад

Thank you so much. A very simple and great explanation!

@PhysiqueDevelopment 3 года назад

Thank you, Brandon!

@abuzaydu 8 месяцев назад

My boy lined up that beard nicely too!

@PhysiqueDevelopment 7 месяцев назад

appreciate it!

@TheKarateKidd 2 года назад

Great video. Would’ve been helpful to see a few reps done in a row with no interruption to get a feel for the motion.

@PhysiqueDevelopment 2 года назад

Noted! Thanks for watching. Our newest videos have taken this format - be sure to check those out!

@TheKarateKidd 2 года назад

@@PhysiqueDevelopment Awesome, thanks!!

@andrewtrader400 2 года назад

Word of the day.....K

@rasmusbastholm9052 3 года назад

Hi, I cant really feel it in my lower pecs, tho I feel it in the rest of my pecs. Dont know if Im doing anything wrong with my form or if it’s normal? I dont have very developed lower pecs

@PhysiqueDevelopment 2 года назад

It's going to be hard to know exactly without seeing you perform it, but first be sure you're set up properly with the cable matching your arm path.

@midgetmack3797 Год назад

How many times did he say “ok” LOL

@megb7137 8 месяцев назад

Can this be done with one arm at a time? My cable machine only has one!

@PhysiqueDevelopment 8 месяцев назад

Hey Meg, great question! Yes it can be done with a single arm, but it is going to be challenging to stabilize, especially as you go up in weight. Just keep that in-mind!

@Juarzed 2 года назад

Is it importent the back is straight? Me sometimes only think about straighting the arms lol

@PhysiqueDevelopment 2 года назад

I wouldn't be too rounded at the back, but whatever feels best for you here. You will want to contract your abs a bit to stabilize the torso during the movement.

@watisean. Год назад

Alternatives for this exercise?

@PhysiqueDevelopment Год назад

Do you not have access to a set of dual cables at your gym? If not, this exercise can be performed single-arm.

@ashwinsingh3006 Год назад

What is name of first song that was playing

@jmzyxs 2 месяца назад

Lil Nas X - Old Town Road

@paidactor2884 Год назад

ima comment back and let you know if this worked for me, im at the gym right now.

@paidactor2884 Год назад

MAN I HAVENT FELT THIS IN SO LONG 😮 😆😆 thanks bro. first vid i watched while trying to figure this out and the only one i need… maybe for now at least hahah xD

@PhysiqueDevelopment Год назад

@@paidactor2884 I am so glad to hear it, man! Thanks for watching.

@user-qc7hr4my7r 7 месяцев назад

No wonder I was putting strain on my shoulders a little when starting this movement, smh. Thanks for the vid!

@PhysiqueDevelopment 7 месяцев назад

Any time! you got this!

@psykalag Год назад

Maybe I'm dumb but can someone explain the "line up with the pec" part for me?

@aidana11168 2 года назад

How come when i do it my shoulders hurt, like a lot every time i go back

@PhysiqueDevelopment 2 года назад

The first place we usually look for clients is their setup and execution. First, look at the cable setting: does it align with your intended arm path? Are you aligned with the cable and the muscle you're trying to train? Often folks do not line this up and it can place some unneeded stress on the shoulders.

@asoku920 2 года назад

When they say high to low or low to high cable fly, do they mean that you adjust the cables for every set? For instance you do one set low cable and then another set middle and then last set high?

@PhysiqueDevelopment 2 года назад

Great question! Yes, the labeling has to do with the adjustment/setting of the cables - whether they are set high, or low. This impacts the arm angle/path, which will impact which division(s) of the chest you are biasing most. Normally, you would set the cables and perform your assigned 3-4+ sets on that setting before adjusting them. If you want to train multiple divisions with the cable fly variation, you could adjust them throughout your session. I would say it's best to spread these out throughout the week with complementary exercises such as presses, etc. to get the most from your training sessions.

@asoku920 2 года назад

@@PhysiqueDevelopment Thank you for your answer! It really helped!

@PhysiqueDevelopment 2 года назад

@@asoku920 We are so glad to hear it. Thanks again for watching and supporting our content.

@Reidmerck7 2 года назад

holy shit, thats the most contraction that i’ve ever felt

@PhysiqueDevelopment 2 года назад

Love to hear it!! So glad the video could help out. Thanks for watching.

@Reidmerck7 2 года назад

@@PhysiqueDevelopment thank you for sharing :)

@fulltimeslackerii8229 2 года назад

noob here; whenever i do lower chest exercises like this, i feel it way more in my lateral part and the just below the shoulder. am i not crossing over enough?

@PhysiqueDevelopment 2 года назад

Assuming the cables are set up in their proper position for your structure, do you notice you are putting too much emphasis on driving your arms toward the midline rather than driving more down, then in, to match the fibers of the lower chest? All in all, other chest fibers will be contributing to this movement; you won't be "isolating" the lower pec fibers completely. Listen in around the 2:30 mark (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-KwvJEXts2lg.html). I give a cue that I think will help out!

@curryman3628 2 года назад

Exercise form ASMR

@lv3234 2 года назад

1:49 bro just roasted every girl on the planet 😂

@ROTTNHOMESTEAD 2 года назад

I've started doing this exercise a few weeks ago but i feel it more in the middle if my chest not lower,what am i doing wrong? Any tips are much appreciated thank you

@PhysiqueDevelopment 2 года назад

@ROTTNHOMESTEAD 2 года назад

@@PhysiqueDevelopment after paying attention this afternoon to my motions I'm butterflying at a downward angle meeting by my bellybutton then slowly retracting my back to reset position at each set i alternate what foot i put forward as well

@PhysiqueDevelopment 2 года назад

@@ROTTNHOMESTEAD That's helpful! Listen in around the 2:30 mark (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-KwvJEXts2lg.html). I give a cue that I think will help out!

@ROTTNHOMESTEAD 2 года назад

@@PhysiqueDevelopment thank you for the advice👍i see that i need to use down and in motion not at the diagonal motion i have been doing

@PhysiqueDevelopment 2 года назад

@@ROTTNHOMESTEAD I think it will clear up some of the things you've been experiencing in this movement. Keep us updated on how it progresses for you!

@leviwilliams9601 2 года назад

That was workout asmr....

@alterego1534 3 года назад

Do decline presses work the same area?

@PhysiqueDevelopment 3 года назад

We recommend either a slight decline or just a flat press to train the lower division of the pecs.

@alterego1534 3 года назад

@@PhysiqueDevelopmentThank you, i have 2 more questions if you have the time. Is it the same division of the pecs that you referred to in your comment the same division you're working in the video? Also, do the pec flies help get the deep defined line in the sternum between left pec and right pec?

@PhysiqueDevelopment 3 года назад

@@alterego1534 First question: yes, same division. And the second question: yes, pec flies can contribute to building up the chest, contributing to the middle region of the muscle.

@jambreeze5757 Год назад

What if you don't have the line

@PhysiqueDevelopment Год назад

It will be on the same place. The breast line (if more visible) is a easy way to see it.

@icepoop20 3 месяца назад

Bro are you a skydiver? The way you pulled down those cable in the beginning is identical to how a skydiver flares a parachute.

@chiter200 Год назад

He reminds me of Bob Ross, but instead of paintings he shows how to correctly to train. Also a little look a like Ivan the Space Biker

@ogpaul7489 3 года назад

how far out do you walk?

@giggypaul940 3 года назад

I take 1-2 steps out

@PhysiqueDevelopment 3 года назад

You will want to take a large enough step out to where the cable (resistance) best lines up with the division of the muscle you're training.

@tovarishnikolaj9727 2 года назад

You’re like Bob Ross of fitness

@PhysiqueDevelopment 2 года назад

Thank you! We appreciate you watching.

@theasimonis256 Год назад

oKÉ

@baselebrahim3815 7 месяцев назад

I spent the whole video looking at the TV in the background

@PhysiqueDevelopment 6 месяцев назад

hahha can definitely be distracting! Are you working on growing your chest?

@CarlosRivera-kc5df Год назад

conor mcgregor knows how to explain very well

@PhysiqueDevelopment Год назад

happy to hear this was helpful!

@D24Abraham 5 месяцев назад

I'm doing 1 rep for each time he said eh k

@torbenwinding2759 11 месяцев назад

Talk talk talk

@PhysiqueDevelopment 11 месяцев назад

Hey, Torben - we always welcome feedback and want to improve, and we have since made a NEW video of this exercise. Check it out here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EyzmhTd_kds.html

@keirhubner6056 2 года назад

Lightweight

@PhysiqueDevelopment 2 года назад

Thanks for watching!

@mauricio-poppe 2 года назад

You sound like a gym Bob Ross

@PhysiqueDevelopment 2 года назад

It's not the first time we've heard that, but we will take it as a compliment. Thanks for watching!

@DCJ20 2 года назад

2:35 hold up that's kinda sus

@alexmason2253 2 года назад

Hidden if you will 😈

@jamesspivey8469 Год назад

Gzzz i fell asleep watching this…k…

@PhysiqueDevelopment Год назад

We appreciate the feedback.

@LuuBandzzz 3 года назад

So can I lose my man boobs by just doing lower chest workouts?

@PhysiqueDevelopment 3 года назад

Strength training can help build muscle - among other things - but losing body fat is going to be in large part controlled by your nutritional efforts.

@QuestionEverything562 Год назад

Bro, you need to add more angles to give us a more 3D look at what is going on with your chest movement. Thumbs down.

@PhysiqueDevelopment Год назад

Thank you for your feedback! We have a newer video on this and as we have progressed on this channel, have tried to give more angles here. check out this video and let us know if you have any further questions! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EyzmhTd_kds.html

@Mephystus 5 месяцев назад

Explained tooooo slow. Unbearable to watch

@PhysiqueDevelopment 5 месяцев назад

We appreciate your feedback & have re-filmed this exercise with another member of our staff. It is here -> ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1XHA9ikNOCI.htmlsi=DhxpBwYNavKOwkjS