How to perform the High Cable Fly
- 1Stand between the cable stacks with the pulleys set a little above shoulder height, grab the handles, step slightly forward, and stagger your feet so you feel balanced with a small bend in your elbows. Lean your chest slightly forward and brace your abs like you’re about to be poked in the stomach.
- 2Bring your hands together in front of your chest in a wide hugging motion, squeezing your chest hard at the front, then slowly open your arms back out under control until you feel a stretch in your chest without forcing it. Breathe out as you bring the handles together and breathe in as you open back to the starting position.
Coach tips
- Keep a slight bend in your elbows the whole time so you’re not turning it into an arm exercise or stressing your joints.
- Think about bringing your wrists together and squeezing your chest, not just moving the handles from A to B.
- Avoid using momentum or swinging your body; slow it down and control the weight so your chest does most of the work.
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Train chest smarter
One rep, one set. Hypro turns the High Cable Fly into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next High Cable Fly weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much chest you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The High Cable Fly fits right into proven hypertrophy and strength templates.
For optimal chest hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
