Cable Middle Fly
Description
The cable middle fly uses two cable pulleys set at mid-chest height, pulling them together in front of your body. The mid-height position targets the sternal (middle) portion of the pectoralis major. It provides constant tension throughout the fly arc.
Muscle Group
Equipment Required
Cable Middle Fly Instructions
- Set two cable pulleys at chest height. Attach D-handles to each.
- Stand between the cables. Grip both handles.
- Step forward into a staggered stance for stability.
- Start with arms extended to the sides at chest height, slight elbow bend.
- Pull both handles together in front of your chest in a wide arc.
- Squeeze your chest hard when your hands meet in front.
- Slowly let the handles return to the sides under control.
- Maintain constant tension on the cables throughout.
Cable Middle Fly Form & Visual
Cable Middle Fly Benefits
- Constant cable tension through the full arc
- Targets the middle/sternal pec
- Easy to load progressively
- Joint-friendly
- Excellent chest isolation
- Adjustable cable height for different angles
Cable Middle Fly Muscles Worked
- Pectoralis major (sternal fibers)
- Anterior deltoid
- Biceps brachii (slight stabilizer)
- Serratus anterior
Cable Middle Fly Variations & Alternatives
- Cable Fly (high or low)
- Cable Crossover
- Dumbbell Fly
- Low Cable Fly
- High Cable Fly
