Cable Mid-Pulley Cross-Over Fly

Instructions for Cable Middle Fly:

1. Position the cable pulleys to chest height and select the desired weight on both sides.

2. Stand in the center of the cable machine with your feet shoulder-width apart, maintaining a slight bend in your knees.

3. Grasp the cable handles with each hand, palms facing forward.

4. Lean slightly forward from your waist, keeping your back straight and core engaged.

5. Begin with your arms extended to the sides at chest level, elbows slightly bent.

6. With a controlled motion, bring your hands in towards each other in front of your body, squeezing your chest muscles together. Your arms should move in a semi-circular motion, maintaining a constant slight bend in the elbows.

7. When your hands meet in front of you, pause for a moment and squeeze your chest muscles even more.

8. Slowly reverse the motion, allowing your arms to move back to the starting position but do not let the weights stack touch down.

9. Perform the desired number of repetitions and sets.

Points to remember: Keep the movement controlled and avoid any jerky motions. Ensure that your chest muscles are doing the work and that you're not using momentum. Do not let your elbows drop below chest level throughout the exercise. Breathing is important, exhale as you bring the handles together, and inhale as you return to the starting position.

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