Cable Crossover
Horizontal push, cable, chest
The cable crossover brings two handles from high pulleys down and together in front of the body. It trains the chest, with the front delts helping, and the cables keep the chest working the whole way. It suits lifters who want a standing chest fly beside presses.
Setting up
- Set both pulleys high and hold a handle in each hand.
- Step forward to the middle of the machine so the arms are pulled out wide.
- Stand tall with a slight bend in the elbows.
How to do a cable crossover
- Brace the belly and keep the chest up.
- Sweep the handles down and in, as if hugging a big tree.
- Bring the hands together in front of the body.
- Squeeze the chest for a moment.
- Let the arms open slowly back out to the sides.
Breathing. Breathe out as you bring the handles together and breathe in as they open.
Muscles worked
- Mainly
- Chest
- Also
- Front delts
Common mistakes
- Bending the elbows into a press. That moves the work to the triceps, so keep the elbow angle fixed.
- Leaning far forward. The body weight takes over, so stand tall with only a slight lean.
- Letting the handles yank the arms back. Control on the way back is half the work, so open slowly.
Easier and harder
- Easier
- Pec Deck Machine Fly
- Harder
- High-to-Low Cable Fly
