Cable Cross 

Developing the Muscles of the Chest

Back to the Muscle Group

*If a Cable Machine isn’t available substitute with Dumbbell Drops (negative movement of a wide dumbbell flye) on a flat bench

      1)      Start by grasping the handle              with each hand (palms out)


2)      Slightly bend your knees, keep your chest out, and

your back straight to

practice proper form.


3)      The resistance of this exercise should be felt at a level even with your shoulders with your arms straight. 


4)      Begin by bringing the cables

together until each palm faces eachother at a chest level height. Once your palms are close to touching, allow them to pass over/under each other until they've overlapped about 6 inches.   


5)      As you bring your hands across make sure to flex your pecs to target the muscle.


6)      Slowly allow the cables to

return to the starting position and alternate which hand is over/under on each repetition.

 Muscles Worked:

Pecs (Outer/Inner)