Cable Upper Chest Crossovers
Also known as: cable upper chest crossover
Cable Upper Chest Crossovers pairs unbroken cable tension with pressing power across the chest — demanding enough to sit early in a session.
How to do Cable Upper Chest Crossovers
- Attach the handles to the cables at chest height.
- Stand in the center of the cable machine with one foot slightly in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Keep a slight bend in your elbows and engage your core.
- Pull the cables together in front of your chest, crossing them over each other.
- Squeeze your chest muscles at the peak of the movement.
- Slowly release the cables back to the starting position.
- Repeat for the desired number of repetitions.
Cable Upper Chest Crossovers 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 Upper Chest Crossovers Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Cable Upper Chest Crossovers
Swap Cable Upper Chest Crossovers For
Cable Upper Chest Crossovers — Frequently Asked Questions
How do you do the Cable Upper Chest Crossovers?
Attach the handles to the cables at chest height. Stand in the center of the cable machine with one foot slightly 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 Upper Chest Crossovers work?
The Cable Upper Chest Crossovers 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 Upper Chest Crossovers 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 Upper Chest Crossovers good for beginners?
Not usually. The Cable Upper Chest Crossovers 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 Upper Chest Crossovers?
Try the Band One Arm Twisting Chest Press, Weighted Drop Push Up or the Raise Single Arm Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Upper Chest Crossovers the same as the cable upper chest crossover?
Yes. The Cable Upper Chest Crossovers is also commonly called the cable upper chest crossover. Different gyms and training programs label it differently, but "cable upper chest crossover" refer to this same movement.
