Four-time Mr. Olympia finalist Tonio Burton, fresh off a win at the Mexico Pro, is focusing on lower pectoral growth. His preferred method: the high-to-low cable fly. This exercise, also known as a costal cable fly, specifically targets the often-difficult-to-isolate lower chest area.
Burton favors the seated variation. This position minimizes stabilization demands from the core and legs, allowing for maximum chest muscle activation. He emphasizes controlled movements, suggesting two to three sets of 8 to 12 repetitions. The key is maintaining a full range of motion without jerky actions, prioritizing form over excessive weight to prevent injury and maximize muscle tension.
Proper execution involves a deep breath before exhaling as the cables are pulled forward, with a brief pause at the peak contraction to enhance time under tension.