Middle Fly

Targets the mid-chest fibers. This isolation exercise emphasizes the peak contraction and horizontal abduction strength of the pectorals.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a flat bench. Hold dumbbells with a neutral grip. Maintain a slight elbow bend and keep your shoulders pinned to the bench.

Instructions

1. Bring the weights together in a controlled arc over your chest.
2. Squeeze the pecs forcefully at the top.
3. Lower slowly until you feel a stretch.
4. Maintain a consistent elbow angle.
5. Control the resistance.

Common Mistakes

1. Using momentum.
2. Shrugging.
3. Losing the elbow angle during the rep.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

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An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

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An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.