The mid cable fly (crossover) targets the middle portion of the chest, emphasizing the central pectoral muscles. This exercise provides a balanced workout for the chest and is performed using a cable machine

1. Set the cable pulleys to chest height and attach handles.
2. Stand in the center, holding the handles with your arms extended out to the sides.
3. Bring the handles together in front of your body, crossing them slightly.
4. Squeeze your chest muscles at the peak of the movement.
5. Slowly return to the starting position with control.