Description

The cable middle fly is an isolation exercise that targets the middle chest muscles.

Starting Position

Stand in the middle of two cable machines, with cables set at shoulder height. Grab the handles with an overhand grip.

Technical Execution

With a slight bend in your elbows, bring your hands together in front of your body in a flying motion. Slowly return to the starting position.

Range of Motion

Maintain a full range of motion by stretching your arms wide apart and bringing them close together in a controlled manner.

Variations

Variations include adjusting the height of the cables and changing the hand grip position.

Common Mistakes

Common mistakes include using too much weight, arching the back, or swinging the body during the exercise.

Practical Advice

Focus on controlled movements, squeeze the chest at the peak of contraction, and maintain proper form throughout.

Additional Notes

This exercise is great for developing chest definition and strength.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

pectorals

Secondary Muscles