Cable Crossover Flys (How To, Muscles Worked, Benefits)

Cable Crossover Flys are a staple of any hotel gym workout that has a cable machine available. I know big commercial gyms have these cable machines as well, but for me, the hotel gym that usually has limited equipment is where Cable Crossovers really get to shine.

In this guide, I’ll teach you how to do Cable Crossover Flys including important coaching tips and a few alternatives if you don’t have a cable machine.

How To Do Cable Crossover Flys

Equipment Needed

  • Cable Machine

Muscles Worked

  • Chest (Pectoralis Major, Pectoralis Minor)

How To

  • Place single-handle attachments on both sides of a cable crossover machine.
  • Stand with feet shoulder-width apart and a slight forward lean through the torso.
  • Hold handles with your arms spread and a slight bend in the elbow.
  • Press the cables forward until your hands touch. (crossing the arms in the front will add more emphasis to the upper pectorals)
  • Slowly bring the hands back to the starting position and repeat.

Coaching Points

Make sure both pins on each side of your machine are on the same notch.

Benefits of Cable Crossovers

Some potential benefits of incorporating Cable Crossovers into a workout routine include:

  1. Targeted muscle activation: Cable crossovers allow you to focus on specific areas of the chest, such as the upper, middle, or lower chest. This can help to develop muscle balance and symmetry.
  2. Greater range of motion: Cable crossovers allow for a greater range of motion than traditional bench press exercises, which can help to improve flexibility and mobility in the shoulders and chest.
  3. Variety in workouts: Cable crossovers can be a great way to add some variety to your pressing workouts to keep your program from getting stale.

How Many Reps?

Cable Crossover Fly is a supplemental upper-body exercise. Rep ranges are typically 3 to 4 sets of 10 to 15 reps each.

Cable Crossover Fly Alternatives

Don’t have a cable machine? Want to add some variety to your workout? Whatever the reason, if you need an alternative for Cable Crossovers, here are a few exercises you may be able to try out.

Need more options? Here are 10 of my favorite alternatives for Cable Crossovers.

Dumbbell Incline Flys

Dumbbell Incline Flys

Dumbbell Incline Flys are the dumbbell equivalent of Cable Crossover Flys. If you don’t have access to a fancy cable machine, but you do have some dumbbells and an adjustable bench, Incline Flys would be my first suggestion.

Remember to keep the weight light and focus on form and a nice stretch at the bottom of each rep.

Landmine Press

Set up a landmine attachment (here is how to make your own with a tennis ball) and add weight to the open end of the barbell.

Standing in an athletic position, perform Single-Arm Landmine Presses with the bar. Can also be done kneeling to modify the press into more of a shoulder movement.

Feet Elevated Push-ups

Feet Elevated Pushups

Place your feet up on a bench or a box and do Feet Elevated Push Ups. By elevating the feet, you’re simulating an incline on the bench to target the upper chest and shoulders.

Of course, if you don’t have a bench, old-school push-ups are also still a great alternative for any chest exercise.

More Links and Info

Looking for some more great supplemental work for your bench day? Head over to our exercise library to find step-by-step exercises to help you reach your athletic potential.

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