Cable Crossover
Chest
Weight & Reps
Cable
Cable crossovers provide constant tension throughout the movement, making them excellent for chest isolation. Adjust the cable height to target different areas of the pectoralis major.
How to Do Cable Crossover
- Step forward between the cables to create tension at the start position
- Lean slightly forward with a staggered stance for balance
- Bring your hands together in a wide arc, crossing slightly at the midline for peak contraction
- Control the return slowly — let the cables pull your arms back to a full chest stretch
Form Cues
- Step forward between the cables to create tension at the start position
- Lean slightly forward with a staggered stance for balance
- Bring your hands together in a wide arc, crossing slightly at the midline for peak contraction
- Control the return slowly — let the cables pull your arms back to a full chest stretch
Common Mistakes to Avoid
- Standing too far back so there's no tension at the starting position
- Using too much weight and bending the elbows excessively, turning crossovers into a press
- Shrugging the shoulders up during the movement instead of keeping them depressed
Muscles Worked
Primary
Pectoralis Major (Sternal)
Pectoralis Major (Clavicular)
Secondary
Anterior Deltoid
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the cable crossover work?
Cable crossovers target the pectoralis major across both sternal and clavicular heads, with secondary activation of the anterior deltoids and serratus anterior. Cable height determines which chest area is emphasized most.
How much should a beginner cable crossover?
Beginners typically start with 10-20 lbs (4.5-9 kg) per side. Cable crossovers are about squeezing the chest, not moving heavy weight — start light and master the contraction.
Cable crossover vs pec deck — which is better?
Cable crossovers offer more versatility (adjustable height, angles, and body position), while the pec deck provides a fixed, beginner-friendly motion. Cables are more versatile, but the pec deck is easier to learn.
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