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Chest

Cable Crossover

Intermediate

A cable isolation move that keeps constant tension on the chest through the full range of motion.

Target muscles

Chest

Calories burned

~6 kcal / set

Secondary muscles

Shoulders

Equipment

Machine

Goal

Muscle Gain

Sets / Reps

3 × 12-15

Benefits

  • • Constant cable tension throughout the rep
  • • Great chest-finishing exercise

Step by step

  1. 1Set both cable pulleys high and grab a handle in each hand.
  2. 2Step forward into a slight lunge with a soft bend in your elbows.
  3. 3Pull the handles down and together in front of your hips.
  4. 4Return slowly to the starting position, feeling the stretch.

Breathing guide

Exhale as you pull the handles together, inhale as you release.

Common mistakes

  • • Using momentum instead of a controlled squeeze
  • • Standing too far back or forward

Safety tips

  • • Cross your hands slightly at the bottom for a fuller contraction.
  • • Keep your core braced.

Variations

  • • Low-to-high cable crossover
  • • Single-arm cable crossover

Related exercises

Barbell Bench Press

4 × 6-10

Incline Dumbbell Press

3 × 8-12

Decline Bench Press

3 × 8-10

Dumbbell Fly

3 × 10-15