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Cable Middle Fly Alternative

12 substitute exercises that target the same muscles

1
Standing Plate Press demonstration

Standing Plate Press
2
Cable Standing Close Press demonstration

Cable Standing Close Press
3
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
4
Cable Standing Up Straight Crossovers demonstration

Cable Standing Up Straight Crossovers
5
Punching Jack demonstration

Punching Jack
6
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
7
Cable Standing-Up Straight Crossovers demonstration

Cable Standing-Up Straight Crossovers
8
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
9
Band Low Chest Press demonstration

Band Low Chest Press
10
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
11
Back Slaps Wrap Around Stretch demonstration

Back Slaps Wrap Around Stretch
12
Prayer Push demonstration

Prayer Push

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Cable Middle Fly trains

Primary Pectoralis Major Sternal Head

Secondary Deltoid Anterior Pectoralis Major Clavicular Head Serratus Anterior

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