cable middle fly

Pectorals

• Target muscles: chest, shoulders, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Attach cables to both sides of a cable machine at chest height.
2. Stand in the center of the machine with one foot slightly in front of the other.
3. Grasp the handles with an overhand grip and extend your arms out to the sides.
4. Keep a slight bend in your elbows and maintain a slight forward lean.
5. Engage your chest muscles and bring your arms forward in a sweeping motion.
6. Pause for a moment at the center, then slowly return your arms back to the starting position.
7. Repeat for the desired number of repetitions.

Swap it for

• Plank barbell rollout fly (dual bar)
• dumbbell incline one arm fly
• cable incline fly
• cable low fly
• cable lying fly
• Isometric Chest Squeeze

Harder

• Single-Arm Cable Fly on Incline Stability Ball
• Stability ball incline cable fly
• Single-Leg Dumbbell Fly on Stability Ball
• dumbbell one arm chest fly on exercise ball

Easier

• Isometric Chest Squeeze
• lever seated fly