Tonio Burton’s Cable Flying Technique for Stimulating Lower Chest Muscle Growth – Muscle & Fitness

Tonio Burton ended 2025 with one big win at the Mexico Pro and hopes to make a big impact in 2026. To chisel his chest, “The Predator” shared that he is a big fan of high to low cable flying. Here’s why you should try them too.

The four-time Mr Olympia finalist is currently enjoying an off-season after opting to spend time with his family instead of heading to the Arnold in March. Yet the big man, after winning the Mexico Pro, is already on his way to the Mr. Olympia event in September. “This is a sign to get your grizzly on,” Burton said in a recent Instagram post, demonstrating his desire to make a profit from the high-to-low cable flight.

What is the cable fly from high to low?

Also known as a rib cage fly, this move is primarily used to target the lower chest area of ​​the chest. The principle is that you stand between the cable pulleys and place the handles at approximately elbow height. Then lean forward and pull the cables out in front of you so that your hands touch in the middle. Bodybuilders like Burton love this move because it targets the lower pecs, an area that is often difficult to isolate in the gym.

Seated vs. Standing Cable Fly: Which is Better?

By sitting, Burton requires less stabilization from other parts of the body, such as his core and legs, allowing for greater activation of the chest muscles, but this also places him at a lower center of gravity, meaning he must keep his feet planted so that the weight doesn’t force him off the ground. “Must be heavy, stand with 10 toes down,” he joked.

How to correctly perform cable flying from high to low

If you’re ready to build some lower pecs, take the time to find a weight that’s right for you. Two to three sets of 8 to 12 reps are the sweet spot for muscle building. The key is to be able to move the cable comfortably through its full range of motion and not to make jerky movements due to too much load. Going too heavy also brings shoulder injuries, so leave the ego at the door.

To start, take a deep breath before exhaling as you pull the cables toward you, then take a moment to pause as the handles touch each other to create even more time under tension.

To follow Tonio Burton on Instagram, click here.