The cable cross-over, or standing cable flye is a very effective isolation exercise for building both muscle and strength in the Pectoralis Major (Chest). Now, it’s not a power movement like a chest press variation but it is good for stimulating the chest fibers thoroughly while allowing for a deep stretch and contraction.
But, you never want to go too heavy with this exercise since your shoulders are naturally placed in a potentially vulnerable position. So, make sure to warm up sufficiently with lighter weights for a few sets before jumping into heavier weight to prevent injury, and always practice good form.
The cable cross-over is a great warm-up exercise before doing pressing movements or it can be a great movement to finish off your intense chest workouts.
In this Exercise
- Target Muscle Group: Pectoralis Major
- Type: Strength
- Mechanics: Isolation
- Equipment: Cables
- Difficulty: Beginner/Intermediate
- Attach two single grip handles to the cable machine at about chest level.
- Then, grab both handles and step forward so your arms are behind you and until you feel a slight stretch in your chest. Position one foot forward and one behind. Keep your elbows bent.
- Now, pull both cables together in a semicircular motion until they almost touch each other. Contract your chest muscles exhale during this portion of the exercise.
- Hold for a couple of seconds.
- Then, slowly allow your arms to return to the starting position until you feel a slight stretch in your chest muscles. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- Only allow the cables to come back far enough to feel a slight stretch in the chest muscles. Overstretching can cause a muscle tear which is very undesirable and will put you out of commission for a while.
- Keep your elbows bent to support your shoulder joints during the exercise.
- Start light and warm up sufficiently before increasing the weight as this will ensure safety and a pain-free workout.
- The cable cross-over is a great chest exercise which allows for an effective stretch and contraction in the chest muscles.
Watch: How to do the cable cross-over
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