Cable Crossover
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Cable Machine
Primary muscle group
Pectoralis Major
Secondary muscle groups
Anterior Deltoid, Serratus Anterior, Core
Movement pattern
Cable Horizontal Adduction
Training goal
Hypertrophy, Chest Isolation
Sport
Bodybuilding, General Athletic Development
Overview
Purpose. A cable fly that keeps tension on the chest through the full range, including the shortened position a dumbbell fly cannot load.
How it fits the system. A beginner-level cable horizontal adduction entry in the Hypertrophy section, programmed to develop hypertrophy, chest isolation. Related work in the library: Machine Chest Press and Barbell Bench Press.
Primary muscles
Pectoralis Major
Secondary muscles
Anterior Deltoid, Serratus Anterior, Core
Movement pattern
Cable Horizontal Adduction
Equipment
Cable Machine
Difficulty
Beginner
How to Perform
- Set both pulleys high and take a handle in each hand.
- Step forward into a staggered stance with a slight forward lean.
- With a small fixed elbow bend, bring the hands together and slightly down in front of you.
- Return under control until you feel a stretch across the chest, without letting the shoulders roll forward.
Coaching Cues
- Think of hugging rather than pressing.
- Keep the elbow angle constant; if it changes, it becomes a press.
- Squeeze for a moment at the point where the hands meet.
- Let the chest stretch at the end of the return without shrugging.
Common Mistakes
- Turning the movement into a cable press by bending and straightening the elbows.
- Using so much load that the torso swings.
- Cutting the range short at both ends.
Progressions & Regressions
Progressions
Add load, add a pause in the shortened position, or vary the pulley height to change the emphasis.
Regressions
Machine Chest Press, or a dumbbell fly with lighter load.
When to Use It
When to use
As chest accessory work after pressing, or as part of a higher-repetition finisher.
When not to use
With current shoulder pain at end-range, or where the cable station cannot be set safely.
Programming
3 to 4 sets of 10 to 15 repetitions with controlled tempo.
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