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§ L · Exercises · ChestUpdated 6/2026

Cable High Fly

This move isolates your chest and builds pressing strength. It carries over well to push ups and the bench press.

Muscle group
Chest
Equipment
Cable
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Chest
Supporting muscles
Shoulders

How to perform

§ 02 · Steps
  1. 01

    Stand in the middle of the cable machine and adjust both upper handles to a high position; select a manageable resistance.

  2. 02

    Grip the handles with an overhand grip and step into a staggered stance, keeping your hips neutral and your core braced.

  3. 03

    Keep your elbows slightly bent and your arms slightly angled forward, ready for a curved movement path.

  4. 04

    Pull the handles down and forward under control until they meet in front of your chest, squeeze your chest muscles, and keep your shoulders down.

  5. 05

    Return your hands to the starting position under control while maintaining tension, and avoid jerking the movement or rounding your upper back.

Beginner's guide

§ 03 · Guide
What it works

This move isolates your chest and builds pressing strength. It carries over well to push ups and the bench press.

What it should feel like

You should feel it in your chest. It should not be felt mainly in your biceps, hands, or shoulders.

Most common mistake

A common mistake is pulling with your arms and locking your elbows. Keep a slight bend in your elbows and squeeze your chest at the finish.

How to get started at the gym

§ 04 · SisuLift

Cable High Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows slightly bent and drive the movement with your chest muscles, not your arms. Adjust the resistance so you can control both the lowering and return phases.

An effective isolation exercise for the chest muscles and for developing control of the lower shoulder region.

More exercises: Chest

§ 06 · Same muscles

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