Chest · Isolation
Cable Crossover
A standing cable fly that keeps constant tension on the chest through the whole range.
- MAIN MUSCLE
- Chest
- ALSO WORKS
- Front delts
- EQUIPMENT
- Cable
- LEVEL
- Beginner
- REPS
- 12-15
- TEMPO
- 2-1-2
HOW TO DO IT
Set both pulleys at shoulder height and take a handle in each hand.
Step forward into a staggered stance with a slight forward lean.
With elbows softly bent, bring the handles together in front of the chest.
Return slowly until you feel a stretch across the chest.
COMMON MISTAKES
- Bending and extending the elbows so it turns into a press; keep a fixed soft bend.
- Stretching too deep with heavy load; stop where you feel a stretch, not shoulder strain.
TIPS
- Think of hugging a big tree and squeezing the chest at the top.
QUESTIONS
Which muscles does Cable Crossover work?
The main muscle is Chest. It also works Front delts.
How many reps should I do?
FORGE suggests 12-15 reps for Cable Crossover. The app adjusts sets and reps to your goal and level.
What can I do instead of Cable Crossover?
These train the same muscles: Pec Deck Fly, Dumbbell Fly, Low-to-High Cable Fly.