Low Fly

Targets the lower chest fibers. This isolation movement uses a low-to-high arc to build definition in the sternal head of the pectorals.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a bench or stand between low pulleys. Hold weights with a neutral grip and slight elbow bend. Retract your shoulders.

Instructions

1. Bring the weights upward and together over your chest.
2. Squeeze the pectorals hard.
3. Return slowly to the start.
4. Maintain a consistent elbow angle.
5. Control the eccentric phase.

Common Mistakes

1. Bending the elbows.
2. Shrugging.
3. Using the shoulders to pull.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.