How to Do Cable Middle Fly

Cable Middle Fly is a chest exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Middle Fly

  1. 01Set the cable pulleys to shoulder height and grasp the handles with a staggered foot stance.
  2. 02Start with the arms wide and a slight bend in the elbows, palms facing forward.
  3. 03Bring the handles together in front of the chest while maintaining a constant elbow angle.
  4. 04Squeeze the chest muscles hard at the point where the hands meet.
  5. 05Control the handles as they return to the wide position, feeling a stretch across the pectorals.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Middle Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Limit the backward travel of the hands to the shoulder line to protect the anterior capsule of the shoulder joint.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Middle Fly questions

What muscles does Cable Middle Fly work?

Cable Middle Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Cable Middle Fly correctly?

Set the cable pulleys to shoulder height and grasp the handles with a staggered foot stance. Start with the arms wide and a slight bend in the elbows, palms facing forward. Bring the handles together in front of the chest while maintaining a constant elbow angle. Squeeze the chest muscles hard at the point where the hands meet. Control the handles as they return to the wide position, feeling a stretch across the pectorals.

What is the A90 coach tip for Cable Middle Fly?

Limit the backward travel of the hands to the shoulder line to protect the anterior capsule of the shoulder joint.

Is Cable Middle Fly suitable for beginners?

Cable Middle Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Middle Fly?

Cable Middle Fly uses cable.

A90 Intelligence

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A90 Intelligence programmes cable middle fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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