Cable Middle Fly

Also known as: cable crossover, middle cable crossover, chest fly cable

Advanced

Pectorals

Cable

Cable Middle Fly fits in after your main press, and unbroken cable tension keeps the focus on pressing power across the chest.

How to do Cable Middle Fly

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

Add to an AI Workout Plan All Chest Exercises

Cable Middle Fly Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.

Common Cable Middle Fly Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Cable Middle Fly

Easier progression

Full Planche Push-up

Swap Cable Middle Fly For

Dumbbell Incline Twisted Flyes

Incline Push Up Depth Jump

Assisted Chest Dip (kneeling)

Cable Middle Fly — Frequently Asked Questions

How do you do the Cable Middle Fly?

Attach cables to both sides of a cable machine at chest height. Stand in the center of the machine with one foot slightly in front of the other. Grasp the handles with an overhand grip and extend your arms out to the sides. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Middle Fly work?

The Cable Middle Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.

How many sets and reps of the Cable Middle Fly should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Middle Fly good for beginners?

Not usually. The Cable Middle Fly is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Middle Fly?

Try the Dumbbell Incline Twisted Flyes, Incline Push Up Depth Jump or the Assisted Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Middle Fly the same as the cable crossover?

Yes. The Cable Middle Fly is also commonly called the cable crossover or the middle cable crossover. Different gyms and training programs label it differently, but "cable crossover" and "middle cable crossover" refer to this same movement.