Cable cross over (medium)

Exercise overview

Primary muscle group: Chest

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 38

Average per rep (lbs)*: 84

Weight counts twice!

Description: Set Up: Stand midway between two pulleys, holding a handle in each hand. Place one foot in front of the other for stability. Body Position: Bend forward slightly at the hips, keeping your back straight throughout the exercise. Arm Position: Extend your arms out to your sides with a slight bend at the elbows. Your palms should be facing forward. Perform the Fly: Exhale as you slowly draw the handles together in an arcing motion until they are positioned in front of your abdomen. Squeeze and Hold: Hold at the front for a count of two, squeezing your chest muscles. Return to Start: Inhale as you slowly return the handles to the starting position or until you feel a mild stretch in your chest. Repeat: Complete the recommended number of repetitions, maintaining proper form throughout.

Exercise ID: 00025

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Ensure your torso is bent forward at the hips throughout the movement. This targets the chest more effectively and alleviates unnecessary strain on your lower back.
Control the Movement: Focus on slow, controlled movements both on the contraction and the release. This maximizes muscle engagement and reduces the risk of injury.
Adjust Cable Height: Experiment with different cable heights to find which angle activates your chest most. Generally, starting with the pulleys at shoulder height is a good middle ground.
Keep a Slight Bend in Elbows: Avoid locking your elbows. Keeping a slight bend helps maintain tension on the chest muscles and prevents joint strain.
Squeeze at the Peak: When you bring the handles together in front of your chest, squeeze your pectoral muscles for a brief pause. This enhances the contraction and helps build definition.
Mind Your Breathing: Exhale as you bring the handles together and inhale as you return to the starting position. Proper breathing supports better performance and muscle oxygenation.
Progress Gradually: Start with a moderate weight to master form before increasing the load. Gradual progression ensures that you're building strength without compromising technique.
Stable Stance: Keep your feet staggered or at least shoulder-width apart to maintain balance and stability, preventing your body from swaying during the exercise.
Warm Up: Prioritize warming up your shoulders and chest with lighter exercises or dynamic stretches to prepare your muscles and reduce the risk of injury.
Feel the Stretch: On the eccentric phase, allow a full stretch of your chest muscles. This increases muscle activation and contributes to greater hypertrophy.

Exercise overview

Exercise tips and tricks

Download the app