The Cable Middle Fly is an isolation exercise targeting the chest muscles. It involves using a cable machine to perform a fly motion in the middle position.
How to perform
Here are step-by-step instructions for the Cable Middle Fly exercise:1. Stand in the middle of a cable machine with the pulleys set at chest height.
2. Grab a D-handle attachment in each hand and step forward, creating tension on the cables.
3. Keep a slight bend in your elbows and bring your arms out to the sides until they are parallel to the ground. This is your starting position.
4. Slowly bring your hands together in front of your chest, crossing them over each other in a squeezing motion.
5. Hold the contraction for a second before returning to the starting position.
6. Repeat for the desired number of repetitions.
Tips:
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on squeezing your chest muscles at the top of the movement for maximum effectiveness.
- Avoid using momentum or swinging your body to complete the exercise. Control the movement with your chest muscles.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.