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§ L · Exercises · ChestUpdated 6/2026

Cable Middle Fly

Builds the chest with focused isolation and improves pressing strength. Carries over well to bench press and other pushing movements.

Muscle group
Chest
Equipment
Cable
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Chest
Supporting muscles
Shoulders

How to perform

§ 02 · Steps
  1. 01

    Set the cable handles at chest height and select an appropriate weight.

  2. 02

    Stand between the cables with one foot slightly forward, brace your core, and keep your shoulder blades lightly pulled together.

  3. 03

    Grip the handles and keep a slight bend in your elbows, your chest up, and your shoulders down.

  4. 04

    Bring the handles together in a curved path in front of your chest and squeeze your chest hard.

  5. 05

    Return your arms under control out to the sides into a stretch without changing your position or elbow angle.

Beginner's guide

§ 03 · Guide
What it works

Builds the chest with focused isolation and improves pressing strength. Carries over well to bench press and other pushing movements.

What it should feel like

You should feel it in your chest, especially in the squeeze and stretch. It should not be felt mostly in your shoulders or arms.

Most common mistake

A common mistake is letting the shoulders roll forward or bending the elbows too much. Keep your shoulders down and maintain a steady elbow angle throughout.

How to get started at the gym

§ 04 · SisuLift

Cable Middle Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your shoulders down and avoid letting your upper arms move forward so the load stays on your chest. Let the movement come from the shoulder joint and keep your elbow angle constant throughout the entire repetition.

The cable middle fly works the chest evenly and keeps constant tension throughout the entire range of motion.

More exercises: Chest

§ 06 · Same muscles

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