PlanWorkouts

Exercise 0188 · REF xLYSdtg

Cable Middle Fly exercise animation

Cable Middle Fly

Category
Chest
Equipment
Cable
Target
Pectorals

The middle fly targets the chest at a neutral, mid-height cable angle, sitting between the emphasis of a high-to-low and low-to-high fly. It's a straightforward way to train the pecs through a wide arc without needing to adjust pulley height for upper or lower bias. Bringing the hands together in front of the chest, not overhead or at the waist, is what keeps this version balanced across the whole muscle.

How to Do the Cable Middle Fly

  1. Attach cables to both sides of a cable machine at chest height.
  2. Stand in the center of the machine with one foot slightly in front of the other.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides.
  4. Keep a slight bend in your elbows and maintain a slight forward lean.
  5. Engage your chest muscles and bring your arms forward in a sweeping motion.
  6. Pause for a moment at the center, then slowly return your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Middle Fly primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Middle Fly work?
The Cable Middle Fly primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Cable Middle Fly?
The Cable Middle Fly is done with a cable.
What's a good alternative to the Cable Middle Fly?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.