How to do a Cable Upper Chest Crossovers
The Cable Upper Chest Crossovers is an intermediate cable exercise that works your chest, with help from your shoulders and triceps.
How to do a Cable Upper Chest Crossovers, step by step
- 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.
Muscles worked
Common mistakes
- Rounding the back
- Using momentum instead of chest muscles
- Extending elbows excessively
- Setting cables too high or low for chest muscles
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
- Barbell Bench Press
- Barbell Incline Bench Press
- Barbell Incline Bench Press (Seated)
- Chest Dip (Dip Cage)
Frequently asked questions
What muscles does the Cable Upper Chest Crossovers work?
The Cable Upper Chest Crossovers mainly works your chest. It also works your shoulders and triceps.
Is the Cable Upper Chest Crossovers good for beginners?
It can be, with some coaching. The Cable Upper Chest Crossovers is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Cable Upper Chest Crossovers should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Upper Chest Crossovers?
Good alternatives are Barbell Bench Press, Barbell Incline Bench Press and Barbell Incline Bench Press (Seated).
Put it in a workout plan
Track your Cable Upper Chest Crossovers in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.