Chest Fly - Middle (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand in the center of a cable machine with the pulleys set at chest height.
   • Adjust the weights on the machine to a suitable level for your fitness level.
2. Step 2Grab the Handles
   • Reach for the handles of the cables with both hands, using an overhand grip.
   • Step back slightly to create tension in the cables while keeping your arms extended to the sides.
3. Step 3Position Your Body
   • Stand with your feet shoulder-width apart and slightly bend your knees.
   • Engage your core and maintain a straight posture, with your chest up and shoulders back.
4. Step 4Start the Movement
   • With a slight bend in your elbows, pull the handles together in front of your chest.
   • Focus on squeezing your chest muscles as you bring the handles together.
5. Step 5Control the Return
   • Slowly return the handles to the starting position, allowing your arms to extend out to the sides.
   • Maintain control throughout the movement, avoiding letting the weights pull you back too quickly.
6. Step 6Repeat
   • Perform the exercise for the desired number of repetitions, ensuring proper form with each rep.
   • Focus on the contraction of your chest muscles during each fly.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handles and step forward to disengage from the cables.
   • Ensure you maintain good posture as you finish the exercise.