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Cable fly from bottom to top
Another exercise in the fitness repertoire is the Upward Cable Fly for the upper chest. To ensure the correct execution of this exercise, you will receive additional information about the target muscles and the execution in the following.
Targeted muscles in Cable Flys for the upper chest To train the upper chest using the cable pull, you have the option to perform the Cable Flys from bottom to top. The primary target muscle is the upper portion of the chest muscle (Musculus pectoralis major). Additionally, the front shoulder muscle (Musculus deltoideus pars clavicularis) is more intensively stimulated when performing the Cable Flys upward. The front serratus muscle (Musculus serratus anterior) supports the entire range of motion.
Execution of Cable Flys for the upper chest For optimal execution, the next section provides tips on the correct body position and the subsequent movement.
Body position
When performing Upward Cable Flys for the upper chest, start by placing your left foot forward, assuming a lunge position to ensure maximum stability. Keep your upper body upright, forming a slight arch in your lower back. The elbow and wrist joints are slightly bent to minimize the risk of injury. Finally, grab the lower handles of the cable pull to execute the Cable Flys upward.
Movement execution
The execution of Cable Flys for the upper chest is similar to other training variations. You move the cables from bottom to top, engaging the upper chest muscles. Exhale as you lift the cables, and inhale as you lower them. Before the weight is set down, pause in the starting position to perform the next repetition.
Alternative Exercises for Upper Chest Training
For targeted upper chest training, various variations are at your disposal. Two alternative cable exercises, specifically suitable for the upper chest, are presented below.
In this particular exercise, you stand with your back to the cable pull, adopting a lunge position with an upright back. In a smooth motion, you bring the handles together, almost meeting above your head.
Another effective exercise for the upper chest can be performed lying on an incline bench located between the cable towers. The bench is inclined at an angle of 30-45 degrees. Position yourself on the incline bench and then pull both handles together, bringing the weights directly above your upper chest.
Stressed muscles and common mistakes
For in-depth insights into the targeted muscles and common mistakes in the exercise "Cable Fly from Bottom to Top," you can find detailed information on the Cable Crossover / Cable Fly page.
Alternative variants to Cable Fly from bottom to top
To make your training more diverse, consider incorporating similar exercises or additional variations of the "Cable Fly from Bottom to Top."
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