Elbows bend too much — becomes a press
Fly arc is lost; pec loses the horizontal adduction stimulus.
Overactive muscles
Anterior deltoidTriceps
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Mid-Cable Chest Fly
Coaching cues
- Cables at chest height; stand centered with a split stance
- Fly the arms together in a wide arc — slight elbow bend maintained
- Squeeze the mid-pec at peak contraction
- Control the return — don't let cables pull shoulders back
Common faults 2
Shoulders roll forward at the peak
Pec minor and anterior delt dominate end range contraction.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗