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Chest · Intermediate

Mid Cable Chest Fly

Mid-height cable fly for chest isolation with constant tension through the arc.

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Mid Cable Chest Fly demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Cable Crossover

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Set the pulleys at chest height and stand between them with handles in hand.
  2. 02Step forward into a stable stance with a slight bend in the elbows.
  3. 03Bring the handles together in front of the chest in a wide arc.
  4. 04Squeeze briefly without rounding the shoulders forward.
  5. 05Open the arms slowly until you feel a controlled chest stretch.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionCable Incline Fly on Stability BallRelated variationCable Iron CrossRelated variationCable Seated FlyRelated variationCable Standing Single Arm FlyRelated variationDumbbell FlyRelated variationCable Standing Alternate Low Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMachine Chest FlyComparable substituteBand Chest FlyComparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest Squeezes

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