Skip to main content

Cable Mid Fly

Step by step instructions, muscle activation and variants for the Cable Mid Fly.

MediumMiddle chest

About this exercise

A standing cable fly performed with both pulleys set to mid height, targeting the sternal (middle) portion of the pectoralis major. The horizontal pulling angle isolates the mid-chest effectively and keeps tension on the muscle through both the stretch and contraction phases.

How to Perform

  • Set both cable pulleys to mid height and stand in the centre of the cable crossover machine
  • Grip one handle in each hand with a neutral or slightly supinated grip, step forward, and stagger your stance slightly for balance
  • With a slight, fixed bend in both elbows, bring the cables together in front of your chest in a wide arc
  • Squeeze your chest hard when the handles meet at the midline
  • Slowly open your arms back out to the starting position, feeling a full stretch across the mid-chest
  • Keep your torso upright and avoid using momentum to swing the cables
  • Repeat for the desired number of reps

Muscle Activation

Primary
Middle chest
Secondary
BicepsSide shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Cable Mid Fly

The Cable Mid Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Above Head Chest Stretch

Bodyweight · Easy
Upper chestMiddle chestFront shoulders

Archer Push-up

Bodyweight · Hard
Upper chestMiddle chestTricepsFront shoulders

Archer Push-Up

Bodyweight · Hard
Upper chestMiddle chestTricepsCoreFront shoulders