Mid Cable Low Crossovers

The mid cable low chest fly is a strength training exercise that primarily targets the lower chest muscles (pectoralis major) while also engaging the shoulders and triceps. It involves using a cable machine with a middle pulley attachment and a pair of handles. Here's how to perform a mid cable low chest fly:

Equipment Needed:

1. Cable machine with a middle pulley attachment and handles
2. Weight stack (adjust the weight according to your strength level)
3. Bench (optional, for additional stability)

Step-by-Step Instructions:

1. Setup:

• Adjust the cable machine's pulleys to slightly below shoulder height.
• Attach the handles to the pulleys.
• Select an appropriate weight on the weight stack.

1. Positioning:

• Stand in the middle of the cable machine, facing away from it.
• Hold one handle in each hand with your palms facing down and your arms extended.

1. Stance and Body Position:

• Take a step forward with one leg and another step back with the other leg to create a stable, staggered stance.
• Bend your knees slightly to maintain balance.
• Keep your core engaged for stability and to protect your lower back.

1. Cable Height:

• Adjust the height of the pulleys if necessary to ensure that the cables are in line with your chest or slightly below it.

1. Starting Position:

• Begin with your arms extended in front of you, with your hands held at chest level.

1. Fly Movement:

• Inhale as you pull the handles apart and down in a wide arc-like motion, keeping a slight bend in your arms.
• Lower the handles until they are at or slightly below chest level. You should feel a stretch in your lower chest.

1. Contraction:

• Exhale as you reverse the motion and bring your hands back together and up to the starting position.
• Squeeze your chest muscles at the top of the movement for maximum contraction.

1. Repetitions:

• Perform the desired number of repetitions with proper form.

1. Finish the Set:

• Once you've completed your set, carefully release the handles and step away from the machine.

Tips:

• Use a weight that allows you to complete your desired number of repetitions with good form.
• Keep your movements controlled and avoid using momentum to swing the handles.
• Focus on feeling the stretch in your lower chest at the bottom of the movement.
• A staggered stance and a slightly bent knee position provide stability and help protect your lower back during the exercise.

The mid cable low chest fly is an effective exercise for targeting the lower chest and can be a valuable addition to your chest workout routine. Ensure proper form and use an appropriate weight to get the most out of this exercise.