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Cable Upper Chest Crossovers

A low-to-high cable fly that sweeps the arms upward and across the body to target the clavicular upper chest.

ChestCableUpward fly

Primary

Pectoralis major (clavicular head)

Secondary

Anterior deltoidBiceps brachii

Equipment

Cable

Pattern

Upward fly

Setup

  1. 01Set both pulleys to the lowest position.
  2. 02Grab a handle in each hand, palms facing forward.
  3. 03Step forward into a staggered stance between the columns.
  4. 04Start with arms down and slightly behind the hips.

Execution

  1. 01Sweep both handles up and inward in wide arcs.
  2. 02Finish with hands together at upper-chest height.
  3. 03Squeeze the upper chest at the top.
  4. 04Lower back along the same arc under control.

Checkpoints

  • -Elbows keep a fixed, slight bend the whole rep.
  • -Hands travel low to high, not straight across.
  • -Chest stays lifted with shoulders pulled back.
  • -Torso holds a slight forward lean without swaying.

Common mistakes

  • -Turning the fly into a press by bending the elbows.
  • -Shrugging the shoulders as the hands rise.
  • -Using momentum from the hips to start the rep.
  • -Stopping short of the top squeeze.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps.
  • -Pause one second at the top for a stronger contraction.
  • -Progress load slowly; this is an isolation finisher, not a builder of maximal strength.

Related exercises

Cable Incline Fly

Cable / Chest

Cable Fly

Cable / Chest

Incline Dumbbell Bench Press

Dumbbell / Chest

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