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How To: Cable Crossover

Cable Crossover
The cable crossover is a popular and effective isolation exercise for the chest.
Albeit not a primary mass builder like the barbell and dumbbell bench press variations the cable crossover is without a doubt a worthy accessory exercise in any chest workout routine.

The big benefit of the cable crossover is the constant tension on the muscle on both the concentric and eccentric portions of each repetition – unlike any dumbbell flies variation.

Movement: Isolation

Targets: Chest

Required: Cable Machine + Attachments

Optional: N/A

Cable Crossover Form:

Set up your cable machine with 2 handles slightly above head height, grasp the handles and take several steps forward with a karate-esque stance (one foot infront of the other).

Maintain a slight bend in your arm as your drive through the chest to arc the cables down infront of you.

Pause and contract for 1 second.

Maintaining this bend in your arm begin to arc your arms outward as wide as possible, returning the cables as far back as possible while contracting the chest.

Repeat for the desired number of repetitions.

Cable Crossover Variations

Low Cable Crossovers

Instead of starting with your cables overhead setup your cable machine with your handles at the lowest possible level.
Instead of arcing your arms down and infront of your torso you’ll be maintaining the same bend in your arms while your arc the cables up to face height, squeezing your chest tightly at the top of each repetition before lowering back down to your sides.

See also
How To: Foam Roll ITB

Chest Height Cable Crossovers

Instead of starting with your cables overhead setup your cable machine with your handles at chest height.
Instead of arcing your arms down and infront of your torso you’ll be maintaining the same bend in your arms while your arc the inline with your chest, this should feel very similiar to the movement performed during a flat dumbbell fly or pec deck fly.

Common Cable Crossover Mistakes

Utilizing A Partial Range Of Motion

As you maintain a slight bend in your arms you must allow the cable machine to pull your arms back until you feel the stretch in your chest.

Not Maintaining A Bend In Your Arms

With dead straight arms you’ll find that you’re not only failing to get the same stretch and contraction in the chest, but you’re also placing yourself at greater risk of elbow/shoulder injuries.

Failing To Contract The Chest On Each Repetition

As the cables are crossed over in front of your torso you must squeeze your chest muscles together in order to get a full contraction, if you’re merely crossing over the cable but not taking the time to squeeze on each repetition you’re going to fail to see the results you’re after.

Similar & Substitute Exercises 

  • Flat Dumbbell Flies
  • Incline Dumbbell Flies
  • Pec Deck Fly
See also
How To: Foam Roll Quads

Any Questions Regarding The Cable Crossover? Ask Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.
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