How to do a Mid Cable Crossover Fly

Authored by Fitbod

About Mid Cable Crossover Fly

Sets Logged
212,772
Popularity Rank
308th
Difficulty
Beginner
Chest Strength
26 mSCORE 86th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.
  2. Engage your chest to arc the cables in front of you. Maintaining a slight bend in your elbow.
  3. Tense your chest and hold this position for a moment at the end of the movement.
  4. Slowly allow the weights to return to the starting position while maintaining tension in your chest.
  5. Maintain good body positioning by keeping your core engaged and back straight. Don’t fold at your hips to pull the cables.
  6. Switch your forward leg and repeat. Ensure you are performing an equal number of sets with each foot forwards.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Sets & Reps