Tonio Burton’s Cable Fly Method for Boosting Decrease Pec Progress

Tonio Burton rounded out 2025 with a massive win on the Mexico Professional and is hoping to make a huge impact in 2026. So, to chisel his chest, “The Predator” has shared that he’s a giant fan of excessive to low cable flys. Right here’s why it’s best to attempt them, too.

The four-time Mr Olympia finalist is at the moment having fun with an low season after opting to spend time with household quite than head to the Arnold in March. Nonetheless, after profitable the Mexico Professional, the massive man is already on the street to September’s Mr. Olympia occasion. “It is a signal to go get your grizzly on,” commented Burton in a latest Instagram put up, demonstrating his need to make positive factors with the excessive to low cable fly.

What Is the Excessive-to-Low Cable Fly?

Also called a costal cable fly, this motion is predominantly used for focusing on the decrease pec space of the chest. The precept is to place your self between the cable pulleys and set the handles round to round elbow hight. Then, lean ahead and pull the cables out forward of you, in order that your palms meet within the center. Bodybuilders like Burton love this transfer, as a result of it zeroes in on the decrease pecs, an space that’s usually troublesome to isolate within the health club.

Seated vs. Standing Cable Fly: Which Is Higher?

By sitting down, Burton requires much less stabilization from different areas of the physique, comparable to his core and legs, permitting for better activation of the chest muscle groups, however this additionally places him in a decrease middle of gravity, that means that he’ll have to hold his ft planted in order that the load doesn’t drive him off the bottom. “Need to be heavy, with standing 10 toes down,” he quipped.

Carry out Excessive-to-Low Cable Flys Accurately

If you happen to’re able to construct some decrease pecs enchantment, take the time to discover a weight that’s best for you. Two to 3 units of 8 to 12 reps is the candy spot for muscle constructing. The hot button is to have the ability to comfortably transfer the cable by means of the complete vary of movement, and to not make jerky actions because of an excessive amount of load. Going too heavy additionally dangers shoulder accidents, so go away the ego on the door.

To get began, take a deep breath earlier than exhaling as you pull the cables in the direction of you, then take a second to pause because the handles meet, to create additional time below rigidity.

To observe Tonio Burton on Instagram, click on right here.