Cable Cross-over Variation
What Cable Cross-over Variation really gives you is chest thickness through a full range, driven by unbroken cable tension.
How to do Cable Cross-over Variation
- Adjust the cable pulleys to chest height.
- Stand in the center of the cable machine with one foot in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Take a step forward, keeping your arms slightly bent.
- With a slight bend in your elbows, bring your hands together in front of your chest.
- Pause for a moment, then slowly return your arms back to the starting position.
- Repeat for the desired number of repetitions.
Cable Cross-over Variation Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Cross-over Variation Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Cable Cross-over Variation
Swap Cable Cross-over Variation For
Cable Cross-over Variation — Frequently Asked Questions
How do you do the Cable Cross-over Variation?
Adjust the cable pulleys to chest height. Stand in the center of the cable machine with one foot in front of the other. Grasp the handles with your palms facing down and your arms extended out to the sides. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Cross-over Variation work?
The Cable Cross-over Variation primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.
How many sets and reps of the Cable Cross-over Variation should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Cross-over Variation good for beginners?
Not usually. The Cable Cross-over Variation is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Cross-over Variation?
Try the Dumbbell Incline Palm-in Press, Smith Wide Grip Bench Press or the Shoulder Tap Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
