pectoralscable
cable middle fly
cable middle fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach cables to both sides of a cable machine at chest height.
Step 2. Stand in the center of the machine with one foot slightly in front of the other.
Step 3. Grasp the handles with an overhand grip and extend your arms out to the sides.
Step 4. Keep a slight bend in your elbows and maintain a slight forward lean.
Step 5. Engage your chest muscles and bring your arms forward in a sweeping motion.
Step 6. Pause for a moment at the center, then slowly return your arms back to the starting position.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
deltoidstriceps
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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