Intermediate
CABLE MIDDLE FLY
Chest
Body Part
Pectorals
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach cables to both sides of a cable machine at chest height.
2
Step:2 Stand in the center of the machine with one foot slightly in front of the other.
3
Step:3 Grasp the handles with an overhand grip and extend your arms out to the sides.
4
Step:4 Keep a slight bend in your elbows and maintain a slight forward lean.
5
Step:5 Engage your chest muscles and bring your arms forward in a sweeping motion.
6
Step:6 Pause for a moment at the center, then slowly return your arms back to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
