Cable Middle Fly

Cable Middle Fly

The Cable Middle Fly is a fantastic exercise that targets the muscles of your chest, specifically the middle and inner regions. Using a cable machine, this exercise provides a unique resistance that promotes muscle growth and strength. The primary muscles engaged during the Cable Middle Fly include the pectoralis major, which is responsible for chest movements, and the anterior deltoids, located in your shoulders. This exercise is an excellent way to enhance your upper body strength and improve muscular balance. By focusing on the middle chest muscles, you can create a well-rounded and sculpted appearance. The controlled movement of the Cable Middle Fly helps to isolate your chest muscles and minimize strain on your joints, making it a safer exercise for people with prior shoulder or chest injuries. Incorporating the Cable Middle Fly into your workout routine can have numerous benefits, such as enhancing your overall upper body strength, improving posture, and aiding in everyday movements. It is important to maintain proper form throughout the exercise, ensuring that your shoulders are relaxed, your core is engaged, and your back is straight. Remember, to get the most out of your workouts, it's crucial to choose appropriate resistance, perform the exercise with controlled movements, and maintain a consistent routine. Combine the Cable Middle Fly with other chest exercises for a well-rounded upper body workout, and always remember to listen to your body and adjust the weight or intensity as needed. Happy chest training!


  • Stand in the center of a cable machine, with the handles set at chest height.
  • Take a handle in each hand, palms facing forward, and step forward to create tension on the cables.
  • Keep your feet shoulder-width apart, knees slightly bent, and engage your core.
  • Maintain a slight bend in your elbows throughout the exercise.
  • Exhale as you slowly bring your arms out to the sides, away from your body.
  • Focus on squeezing your shoulder blades together at the end of the movement.
  • Pause for a moment, then inhale as you slowly return to the starting position.
  • Repeat for the recommended number of repetitions.
  • Remember to use a weight that challenges you while maintaining proper form.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Increase the resistance gradually to challenge your muscles and continue making progress.
  • Engage your core muscles and keep your back straight throughout the movement.
  • Control the speed of the movement to maximize muscle engagement and prevent momentum.
  • Ensure that your shoulders are relaxed and avoid shrugging during the exercise.
  • Keep your elbows slightly bent and avoid locking them out to minimize stress on the joints.
  • Exhale as you squeeze your chest muscles and inhale as you return to the starting position.
  • Consult with a fitness professional to ensure that the weight and settings on the cable machine are appropriate for your fitness level.
  • For greater muscle activation, focus on mentally connecting with the chest muscles while performing the exercise.
  • Give your muscles proper rest and recovery time between workouts to promote growth and prevent overtraining.


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