The Cable Cross is a chest exercise in which you pull two cables downward and across your body until your hands or forearms touch in front of your chest. This movement creates a strong contraction of the pectoral muscles, making it excellent for improving muscle definition.
Always perform cable crossovers at the end of your chest workout, or after compound movements like the bench press.
Find more chest exercises in weight training and bodybuilding programs.
Execution
- Stand with your feet shoulder-width apart and lean slightly forward.
- Keep your knees slightly bent and your back straight.
- Start with your hands at shoulder height, arms slightly bent at the elbows.
- Pull the cables downward and across your body until your hands or forearms touch in front of your chest.
- Exhale as you perform this movement.
- Hold the end position isometrically for about one second.
- Slowly return to the starting position while inhaling.
- The upward motion should be slightly slower than the downward motion.
- Do not let your hands rise above shoulder height.
Perform 12 to 15 repetitions, then stretch your chest muscles.
Advice
- Perform the Cable Cross at the end of your chest workout or immediately after barbell bench presses.
- Superset suggestion:
Barbell Bench Press → Cable Cross
Related Exercises
- Dumbbell Fly
- Around the Worlds
- Barbell Pullover
- Push-Up
- Barbell Bench Press
- Incline Barbell Bench Press
- Dumbbell Bench Press
- Learn more about Chest Muscles
