Cable Fly
Also known as: Cable Middle Fly, Mid Level Cable Fly, Middle Cable Chest Fly, Standing Cable Fly, Cable Crossover, Cable Fly
Muscles worked: Upper Chest, Lower Chest, Front Delt, Triceps
How to do it
- 1
Set the pulleys on a cable machine to chest height.
- 2
Stand in the center of the machine with a handle in each hand, arms outstretched to the sides.
- 3
Keep a slight bend in your elbows and bring the handles together in front of your chest, squeezing your chest muscles.
- 4
Slowly return the handles to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Cable Fly FAQ
What muscles does the Cable Fly work?
The Cable Fly primarily works the Upper Chest, Lower Chest, with the Front Delt, Triceps assisting.
What are the best sets and reps for the Cable Fly?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Cable Fly?
There is no single number: a good Cable Fly depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Cable Fly in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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