TETSUCable Middle Fly
The Cable Middle Fly is a cable exercise for the chest that primarily targets the pectorals, with the deltoids and triceps assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Cable Middle Fly
- Attach cables to both sides of a cable machine at chest height.
- Stand in the center of the machine with one foot slightly in front of the other.
- Grasp the handles with an overhand grip and extend your arms out to the sides.
- Keep a slight bend in your elbows and maintain a slight forward lean.
- Engage your chest muscles and bring your arms forward in a sweeping motion.
- Pause for a moment at the center, then slowly return your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Middle Fly work?
The Cable Middle Fly primarily targets the pectorals. The deltoids and triceps work as supporting muscles.
What equipment do I need for the Cable Middle Fly?
You need a cable machine to perform the Cable Middle Fly.
How many sets and reps of the Cable Middle Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Middle Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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