Cable Crossovers (mid chest) Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push
  • Beginner
  • Shoulders
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up the cable machine for crossovers by adjusting the pulleys to the highest point possible on both sides and attaching single grip handles.
  2. Set your desired weight on the weight stacks and grasp each handle with your palms facing down.
  3. Take a step forward.
  4. Bend your arms slightly at the elbows. Keep your chest up and eyes facing forwards. This is the starting position for the exercise.
  5. Rotating at the shoulders only and moving your arms in a circular motion, slowly bring the handles together out in front of your body at mid-chest height.
  6. Squeeze your chest as you bring the handles together.
  7. Slowly lower the weight back to the starting position and repeat for desired reps.

Exercise Tips:

  1. Form is more important that weight on this exercise.
  2. Focus on getting a good chest squeeze on the way down, and a good stretch on the way up.
  3. Keep your elbows slightly bent throughout the movement, and do not change the angle of your arms.
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8 Comments+ Post Comment

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Posted Tue, 08/23/2016 - 11:00
josh

When I do these i feel my shoulders tighten up and my chest gets soft. Obviously I'm not doing these correctly, any advice?

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Posted Sun, 01/05/2014 - 16:31
Josue

Can I do Pec-decs instead of this exercise?

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Posted Mon, 01/07/2013 - 08:44
Justin

Dumbell Flyes

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Posted Fri, 01/04/2013 - 10:18
Paul

What can I do instead of the cable cross over?

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Posted Sun, 01/06/2013 - 22:30
Q

Paul, you can do dumbbell flys instead of cable crossovers. Here's a link to show you how to do dumbbell flys: https://www.muscleandstrength.com/exercises/dumbbell-flys.html

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Posted Thu, 12/13/2012 - 02:02
Paul

What can I do instead of the cable cross?

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Posted Fri, 09/14/2012 - 15:24
mary giordmaina

My 11 year old son has a sunken chest due to marfan syndrome. He is interested to build and improve his chest to avoid surgery later in life.What set of chest exersizes are fit for him.

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Posted Sun, 10/07/2012 - 15:04
dennasd

You really should go to a profesional therapist for this.. but I hope you already did since you posted this comment a month ago.