How to do a Mid Cable Crossover Fly
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Mid Cable Crossover Fly
Instructions for Proper Form
Mid Cable Crossover Fly is designed for targeting the mid-chest region, effectively bridging the gap between the upper and lower chest exercises. It utilizes the cable machine for constant tension across the pecs, enhancing the stimulation of muscle fibers for balanced chest development. This variation is optimal for achieving a full, rounded chest appearance, ensuring even development across the entire pectoral area.
- Adjust the height of the cable machine to roughly shoulder height. Grasp a handle in each hand and step forwards into a light lunge such that there is tension on the cables.
- Engage your chest to arc the cables in front of you. Maintaining a slight bend in your elbow.
- Tense your chest and hold this position for a moment at the end of the movement.
- Slowly allow the weights to return to the starting position while maintaining tension in your chest.
- Maintain good body positioning by keeping your core engaged and back straight. Don’t fold at your hips to pull the cables.
- Switch your forward leg and repeat. Ensure you are performing an equal number of sets with each foot forwards.
Weight & 1 Rep Max Calculator
Average Mid Cable Crossover Fly standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps30lbs40lbs
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Alternative Exercises to Mid Cable Crossover Fly
1. Machine Fly
98.2 mSCORESWAPPED 2,225 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
- Beginner
- Chest
- Fly Machine
2. Cable Crossover Fly
97.3 mSCORESWAPPED 1,112 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
- Beginner
- Chest
- Cable Crossover
3. Dumbbell Fly
98.3 mSCORESWAPPED 711 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
4. Low Cable Chest Fly
86.8 mSCORESWAPPED 623 TIMESLow Cable Chest Fly is an isolation exercise that primarily targets the chest. By using a low pulley setup, you emphasize the lower part of the chest more than other Fly variations. The cables provide consistent tension throughout the movement, and allow for greater control over the angle of resistance, enhancing muscle activation.
- Intermediate
- Chest
- Cable Crossover
5. Dumbbell Bench Press
99.7 mSCORESWAPPED 354 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
6. Machine Bench Press
93.5 mSCORESWAPPED 344 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
- Beginner
- Chest
- Bench Press Machine
7. Single Arm Low Cable Crossover Fly
42 mSCORESWAPPED 299 TIMESThis unilateral isolation exercise targets the chest, focusing on the lower pectoral muscles with a single arm to correct imbalances and enhance muscular symmetry. The low cable crossover fly allows for a deep stretch and concentrated contraction, maximizing muscle development and strength on each side individually. It's particularly effective for those focusing on detailed chest sculpting and improved muscle coordination.
- Beginner
- Chest
- Cable Crossover
8. Dumbbell Squeeze Press
91.1 mSCORESWAPPED 275 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.
9. Dumbbell Incline Bench Press
99 mSCORESWAPPED 249 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
10. Dumbbell Incline Fly
91.1 mSCORESWAPPED 245 TIMESDumbbell Incline Fly emphasizes the upper chest, improving muscle definition and shoulder flexibility. Performed on an incline, it targets the upper pectorals while also engaging deltoids and triceps, offering a comprehensive upper body workout that enhances strength and aesthetics.