Cable Crossover

oec:cable-crossover

A chest isolation exercise performed standing between dual cable pulleys, bringing the arms forward and across the body against constant tension.

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Also called: Cable Cross-over, Standing Cable Crossover, Cable Fly, Cable Fly Lower Chest

How to do it

Attach single-grip handles to both high or mid-height pulleys of a dual-cable crossover station.
Grasp a handle in each hand, step forward into the center to place tension on the cables, and adopt a staggered stance.
Lean forward slightly from the hips with a tall chest, keeping a slight, fixed bend in your elbows.

Sweep your hands forward and inward along a wide arc toward the midline of your body.
Bring your hands together or cross your wrists slightly at full contraction, squeezing the chest hard for a brief pause.
Slowly reverse the motion, opening your arms back out until you feel a deep stretch across your pectorals, maintaining the fixed elbow angle.

Inhale as your arms open into the stretched position; exhale forcefully as you bring your hands together.

Turning the fly into a chest press by excessively bending and extending the elbows.: Maintain a consistent slight bend in your elbows throughout the entire range of motion.
Swinging the torso back and forth to generate momentum.: Brace the core, maintain a stable staggered stance, and keep the torso stationary.
Allowing the shoulders to shrug up toward the ears at the peak stretch.: Depress your scapulae and keep your shoulders down and back.

Do not allow the weights to pull your arms excessively behind the plane of the torso to avoid anterior shoulder capsule strain.

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