Chest exercise · cable
Cable Middle Fly
The cable middle fly is a cable exercise that targets the chest (pectorals), with the deltoids and triceps assisting.
How to do the cable middle fly
- Attach cables to both sides of a cable machine at chest height.
- Stand in the center of the machine with one foot slightly in front of the other.
- Grasp the handles with an overhand grip and extend your arms out to the sides.
- Keep a slight bend in your elbows and maintain a slight forward lean.
- Engage your chest muscles and bring your arms forward in a sweeping motion.
- Pause for a moment at the center, then slowly return your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The deltoids and triceps work as secondary muscles. See all chest exercises or every cable exercise.
