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Chest · Cable
Cable Fly Machine Mid
Cable Fly Machine Mid is a beginner isolation strength exercise that works the pectorals (chest), with the front shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest
Secondary muscles
- Front Shoulders
How to do Cable Fly Machine Mid
- Set both pulleys at chest height and stand in the middle holding a handle in each hand.
- Step forward with a slight bend in your elbows and your arms open to the sides.
- Bring the handles together in front of your chest in a wide arc.
- Return slowly to the stretched position and repeat.
Form tips
- Keep the elbow angle fixed throughout.
- Squeeze your chest when the handles meet.
Cable Fly Machine Mid alternatives
More pectorals exercises
Cable Fly Machine Mid FAQ
What muscles does Cable Fly Machine Mid work?
Cable Fly Machine Mid mainly works the pectorals in the chest. The front shoulders work as secondary muscles.
What equipment do you need for Cable Fly Machine Mid?
You need a cable.
How many sets and reps of Cable Fly Machine Mid should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Fly Machine Mid good for beginners?
Yes. Cable Fly Machine Mid is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cable Fly Machine Mid burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Fly Machine Mid?
Other exercises for the pectorals include Machine Fly, Dumbbell Decline Fly, Dumbbell Incline Fly and Bodyweight Standing Fly.
For developers
Use Cable Fly Machine Mid in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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