High Cable Cross-over (Chest)

The high cable cross-over, or standing cable crossover, is a very effective isolation exercise. It targets the mid and lower chest due to the high angle on the pulley machine. This exercise allows for a very good contraction and stretch in the chest muscles; which is necessary for muscle growth and development.

You can do the high cable cross over either as a warm-up before heavy compound lifts or as a finisher, and many people even alternate. Incorporate the high cable cross over into your routine for well-rounded chest development.

In this Exercise

• Target Muscle Group: Sternal (Lower) Pectoralis Major
• Type: Strength
• Mechanics: Isolation
• Equipment: Cables
• Difficulty: Intermediate

Exercise Instructions

1. Attach a single grip to both sides of a cable pulley machine at the highest notch.
2. Grab one handle, then walk over to the other side and grab the other handle.
3. Stand in the middle of the cable machine with your arms stretched out and handles in each hand.
4. Move one foot forward to balance your body.
5. Slightly bend your elbows and exhale while you pull your hands together, contracting your chest muscles.
6. Slowly reverse the motion until you feel a slight stretch in your chest muscles.
7. Repeat for the desired number of reps.

Variations & Tips

• The high cable cross-over targets the lower and mid-chest.
• Make sure you’re elbows are slightly bent through the whole movement.
• This movement is great for isolating just the chest muscles since the triceps not as involved when compared to a pressing movement.

Watch: How to do a high cable cross-over

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