Cable Middle Fly
Gym Exercise Card
Equipment
The cable middle fly is a chest-focused exercise that targets the inner and outer pectoral muscles. It helps in building strength and muscle definition in the chest while also engaging the shoulders and arms for stability.
How to do it
- Stand centered between cable machines, each hand holding a handle attached to the low pulleys.
- Position your feet shoulder-width apart, and slightly bend your knees for stability.
- With arms slightly bent, pull the handles together in front of your chest, keeping elbows consistent in angle.
- Squeeze your chest muscles at the peak of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions, maintaining control and form throughout the exercise.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Pectoralis Major Clavicular Head Serratus Anterior
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