Cable Cross-over (Chest)

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

Exercise Instructions

1. Attach two single grip handles to the cable machine at about chest level.
2. 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.
3. 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.
4. Hold for a couple of seconds.
5. 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.
6. 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