Mid Cable Crossover Fly
The Mid Cable Crossover Fly is a chest isolation exercise performed standing at a cable machine with pulleys set to chest height. It targets the middle pectoral muscles through horizontal adduction, providing constant tension throughout the entire range of motion.
Since cables provide constant tension, measuring the quality of each set is crucial. The AI analyzes your RPE and rep performance to ensure you aren't sacrificing tension for heavier weight, which is a common error in isolation movements. Additionally, by tracking your shoulder recovery and previous push-day volume, the AI can adjust the total number of sets to prevent anterior deltoid overuse while maximizing chest hypertrophy.
Form Cues
- Set the pulleys at chest height and step forward to create tension
- Keep a slight, fixed bend in your elbows throughout the movement
- Squeeze your chest muscles hard as you bring your hands together
- Control the weight slowly on the way back
- Keep your chest up and shoulders retracted
- Don't turn the movement into a press by bending your elbows too much
- Don't let your shoulders roll forward at the end of the movement
- Don't use momentum or swing your torso to move the weight
- Don't let the weight stack touch down between reps
Common Mistakes
- Pressing instead of flying
- Using excessive momentum
- Shrugging shoulders upward
- Going too heavy and losing form
- Locking out elbows
Muscles Worked
This exercise primarily targets the sternal head of the pectoralis major (middle chest). Unlike dumbbells, the cables provide constant tension on the pecs even at the top of the movement when hands are touching. The anterior deltoids and biceps act as stabilizers, while the core works to maintain your standing posture.
Primary
Secondary
Get Personalized Coaching for Mid Cable Crossover Fly
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.