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Exercise library · Chest

Cable Fly (Mid).

Constant-tension flye at mid-chest height.

Also known as: Mid Cable Crossover, Cable Chest Fly, Standing Cable Fly, Pec Deck Fly (Cable), Cable Pec Fly

BeginnerCable machine
The numbers
Sets
3–4
Reps
10–15
Rest
45–60 s
The play-by-play

How to do it.

  1. Step 01

    Set pulleys at shoulder height

  2. Step 02

    Step forward and slightly lean

  3. Step 03

    Bring hands together in front of sternum

  4. Step 04

    Maintain fixed elbow angle

  5. Step 05

    Control return until chest stretch

  6. Step 06

    Repeat for smooth tension

What separates good from great

Pro cues.

  • Keep shoulders down and back

  • Exhale as you squeeze hands together

  • Avoid overextending at end range

Common questions

Questions, answered.

What is the Cable Fly (Mid)?
Constant-tension flye at mid-chest height.
What muscles does the Cable Fly (Mid) work?
The Cable Fly (Mid) primarily works your pectorals. It also recruits your front delts as secondary movers.
What equipment do I need for the Cable Fly (Mid)?
You need a cable machine to perform the Cable Fly (Mid).
How many sets and reps should I do for the Cable Fly (Mid)?
A typical prescription for the Cable Fly (Mid) is 3–4 sets of 10–15 reps. Rest about 45–60 seconds between sets.
Is the Cable Fly (Mid) good for beginners?
Yes. The Cable Fly (Mid) is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

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