Cables from both sides crush your chest right at the midline.
Keep that elbow bend locked and lead with your hands, cross slightly at the front for extra squeeze.
The Mid Cable Crossover Fly is a Chest-first movement, with Shoulders working as the supporting cast. Track it consistently and you'll see exactly how it feeds your chest volume for the week.
The Mid Cable Crossover Fly primarily works the Chest with Shoulders assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
