PlanWorkouts

Exercise 0155 · REF 0CXGHya

Cable Cross-Over Variation exercise animation

Cable Cross-Over Variation

Category
Chest
Equipment
Cable
Target
Pectorals

Cable crossovers let you adjust the pulley height to change which part of the chest gets emphasized — low pulleys bias the upper chest, high pulleys the lower — something a bench press or dumbbell fly can't easily replicate. The constant cable tension also means the pecs never fully unload, even at the point in the range where a dumbbell fly would go slack. It's typically a finishing move after heavier pressing work, not a primary chest builder.

How to Do the Cable Cross-Over Variation

  1. Adjust the cable pulleys to chest height.
  2. Stand in the center of the cable machine with one foot in front of the other.
  3. Grasp the handles with your palms facing down and your arms extended out to the sides.
  4. Take a step forward, keeping your arms slightly bent.
  5. With a slight bend in your elbows, bring your hands together in front of your chest.
  6. Pause for a moment, then slowly return your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Cross-Over Variation primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Cross-Over Variation work?
The Cable Cross-Over Variation primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Cable Cross-Over Variation?
The Cable Cross-Over Variation is done with a cable.
What's a good alternative to the Cable Cross-Over Variation?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.