Male model ex_BT2NNF

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Chest · Cable

Cable Upper Chest Crossover

beginnerstrength

Cable Upper Chest Crossover is a beginner isolation strength exercise that works the pectorals (chest), with the shoulders and biceps assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Pectorals
Body part: Chest
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Chest · Pectoralis Major

Secondary muscles

Shoulders · Deltoids
Biceps · Biceps Brachii

How to do Cable Upper Chest Crossover

Stand in the center of a cable crossover machine with the pulleys set at the lowest point. Grasp the handles with each hand, palms facing forward.
Stand with your feet shoulder-width apart and knees slightly bent.
Pull the handles up and forward until they meet over your chest.
Slowly return your arms to the starting position. Repeat for the desired repetitions.

Form tips

Exhale as you pull the handles down and infront of your chest and inhale as you return them to the starting position.
Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
Focus on engaging your chest muscles during the movement.

Cable Upper Chest Crossover alternatives

Band Chest Fly

Pectorals · beginner

Arm Crossover Chest Out

Pectorals · intermediate

Suspension Trainer With Grips Chest Fly

Pectorals · intermediate

Band Low Chest Fly

Pectorals · beginner

More pectorals exercises

Kettlebell Single Arm Chest Fly

Pectorals · intermediate

Chest Fly Side Step

Pectorals · intermediate

Cable One Arm Chest Fly Bent

Pectorals · beginner

Chest Fly Low to High Resistance Band

Pectorals · beginner

Chest Fly High to Low Resistance Band

Pectorals · beginner

Chest Dip Weighted

Pectorals · intermediate

Chest Dip Bodyweight

Pectorals · intermediate

Chest Dip Machine

Pectorals · beginner

Cable Upper Chest Crossover FAQ

What muscles does Cable Upper Chest Crossover work?

Cable Upper Chest Crossover mainly works the pectorals in the chest (Pectoralis Major). The shoulders and biceps work as secondary muscles.

What equipment do you need for Cable Upper Chest Crossover?

You need a cable.

How many sets and reps of Cable Upper Chest Crossover should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Upper Chest Crossover good for beginners?

Yes. Cable Upper Chest Crossover is rated beginner, so it's a sound choice while you learn to train the pectorals.

How many calories does Cable Upper Chest Crossover burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Upper Chest Crossover?

Other exercises for the pectorals include Band Chest Fly, Arm Crossover Chest Out, Suspension Trainer With Grips Chest Fly and Band Low Chest Fly.

For developers

Use Cable Upper Chest Crossover in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BT2NNF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BT2NNF",
  "name": "Cable Upper Chest Crossover",
  "model": "male",
  "target": "Pectorals",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_BT2NNF/mp4-720.mp4?…",
    "poster": "https://…/ex_BT2NNF/poster.jpg?…"
  }
}