Chest
Cable Crossover
3 × 12–15 · Intermediate · Cable
How to do it
- Set both pulleys high and take a handle in each hand, stepping into a staggered stance.
- Start with arms wide and slightly back, elbows softly bent.
- Sweep the handles down and together in front of your waist.
- Return slowly to the stretched position under control.
Coach tip: Think of bringing your elbows together, not your hands; the chest follows the elbows.
About this exercise
Chest training builds pressing power for everything from push-ups to sport. This movement loads the pectorals through a full stretch and a strong contraction — the combination that drives both strength and size.
Primary muscles
Pectoralis major
Also working
Front deltoids, triceps, serratus anterior
Common mistakes
- Bouncing the weight off the chest or dropping it through the last few centimetres
- Flaring the elbows wide and pinching the front of the shoulder
- Cutting the range short at the bottom, where the chest works hardest
Form & safety — Keep your shoulder blades pinned back and down on the bench or floor, and stop the set if you feel pinching in the front of the shoulder.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.