Cable Upper Chest Crossovers

Exercise / Chest

Cable Crossovers (Upper Chest) Overview

Cable upper chest crossovers are a strength training exercise that targets the upper chest muscles, specifically the clavicular head of the pectoralis major. The primary benefit of cable upper chest crossovers is that they target the upper chest muscles more effectively than other chest exercises. This is because the exercise involves an upward and inward movement of the arms, which specifically targets the upper portion of the chest.

How to do:

Adjust the cables: Adjust the cables to the highest position on both sides of the cable machine. Attach the handles to each cable.
Stand in the center: Stand in the center of the machine, facing away from it. Hold the handles with your palms facing down.
Position yourself: Take a step forward with one leg or lean forward slightly, keeping your feet shoulder-width apart. Your arms should be extended out to your sides, parallel to the floor.
Cross the handles: Slowly bring both handles towards each other, crossing them in front of your body. Your arms should be slightly bent at the elbow.
Squeeze your chest: Pause for a moment and squeeze your chest muscles.
Return to the starting position: Slowly lower the handles back to the starting position, keeping your arms slightly bent.
Repeat: Repeat the exercise for the desired number of repetitions.

Coach Tips:

Keep your feet firmly planted on the ground throughout the exercise to maintain stability.
Focus on contracting your chest muscles as you bring the handles together.
Keep your arms slightly bent to avoid locking out your elbows and to maintain tension in your muscles.

Benefits Of Cable Upper Chest Crossovers

1. Enhanced Chest Definition:

The high cable crossover is an excellent exercise for chest development, as it stretches the chest muscles and increases range of motion. The exercise works the lower, inner, and outer areas of the pecs, which helps achieve a well-rounded chest workout and build overall chest strength. By targeting these different areas, you can also correct any muscle imbalances that may exist, resulting in a symmetrical and defined chest.

2. More muscle activation:

The tension in the cable provides a softer and more continuous resistance than free weights that can be affected by momentum. This constant resistance triggers the work of many small stabilizing muscles in the chest in addition to the pectoral muscles, resulting in greater muscle activation and development.

3. Increased Range of Motion:

The high cable crossover also provides an excellent stretch of the chest muscles, which is important for muscle growth and flexibility. The stretch of the chest muscles increases the range of motion and helps to improve overall posture.

Cable Upper Chest Crossovers / Muscles worked

The cable upper chest crossover targets the clavicular head of the pectoralis major muscle at the top of your chest and also activates your shoulder and biceps muscles.

Target - Pectoralis Major, Sternal

Synergists - Pectoralis Major, Clavicular

Synergists - Anterior Deltoid

Synergists - Biceps, Short Head

Stabilizers - Biceps Brachii

Stabilizers - Brachialis

Stabilizers - Triceps Brachii

Stabilizers - Wrist Flexors

Stabilizers - Rectus Abdominis

Stabilizers - Obliques

Antagonist Stabilizers - Erector Spinae

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