Cable Fly Mid
Auto DetectedA cable isolation exercise that targets the pectoralis major to build chest definition and hypertrophy; commonly scaled by adjusting pulley height or foot stance.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
6/10Anterior Delts
Triceps
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set pulleys to shoulder height. Stand in the center, grasp handles, step forward into a staggered stance, and extend arms to the sides with a slight bend in the elbows.
- Exhale and bring handles together in a wide arc in front of your chest.
- Squeeze the chest muscles hard at the center.
- Inhale and slowly reverse the motion to the starting position.
- Maintain the slight elbow bend throughout the movement.
Coaching Tips
Form Cues
- Hug a tree
- Keep elbows fixed
- Chest up
- Control the negative
Breathing
Exhale as you bring the handles together; inhale as you return to the starting position.
Tempo
2-1-2
Range of Motion
From a mild stretch across the chest to hands touching or crossing slightly at the midline.
Safety
Safety Notes
- Avoid overstretching the shoulder capsule at the back of the movement.
- Maintain a stable core to protect the lower back.
Spotting
Not recommended; use machine safeties or drop handles if necessary.
Common Mistakes
- Pressing instead of flying
- Using excessive momentum
- Shrugging shoulders
- Locking elbows
When to Avoid
- Acute shoulder impingement
- Elbow joint instability
Flexibility Needed
- Adequate shoulder horizontal adduction range
- Wrist flexibility for grip
Build Up First
- Familiarity with cable machine operation
- Basic standing posture stability
Also known as
Cable Middle Fly, Mid Cable Crossover, Standing Cable Chest Fly, Cable Chest Fly
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