Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationCable
Cable Middle Fly
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach cables to both sides of a cable machine at chest height.
- 2
Stand in the center of the machine with one foot slightly in front of the other.
- 3
Grasp the handles with an overhand grip and extend your arms out to the sides.
- 4
Keep a slight bend in your elbows and maintain a slight forward lean.
- 5
Engage your chest muscles and bring your arms forward in a sweeping motion.
- 6
Pause for a moment at the center, then slowly return your arms back to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoidstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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