Cable Chest Fly / Crossover

Cable Chest Fly / Crossover

Type: Isolation Muscle: Chest Equipment: Cable

A cable chest exercise that targets the chest through a wide hugging motion.

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+Keeps steady tension on chest
+Trains chest through long range
–Shoulders can feel strained
–Hard to load heavily

This exercise targets:

Chest

Middle Chest

Upper Chest

Lower Chest

Serratus

Shoulders

Front Delts

Ratios are approximate and can vary depending on form and technique.

How to perform

Set pulleys at shoulder height (or slightly above); attach single handles
Stand centered with a staggered stance, slight forward lean, core tight
Grab handles, arms out to sides with a soft bend; shoulders down and back
Pull handles in a wide arc to meet in front of your chest; squeeze the pecs
Keep elbow angle steady; don’t shrug shoulders or bend wrists
Control the return until you feel a chest stretch; don’t let weights slam
Exhale as hands come together; inhale as you open
Adjust height for focus: high-to-low for lower chest, low-to-high for upper