Exercise · horizontal push
Cable fly (crossover)
Cable fly (crossover) is an intermediate horizontal push movement that trains chest, done with a cable stack. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 12–15 reps, tempo 2-1-2.
The most common mistake is pressing instead of flying. If a cable stack or the movement itself doesn't suit you, Pec deck fly or Dumbbell fly or Push-up cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Split stance, slight forward lean | एक पैर आगे, थोड़ा आगे झुको |
| 2 | Bring hands together in an arc, elbows soft | आर्क में हाथ जोड़ो, कोहनी नरम |
| 3 | Control the return, no shrugging | धीरे वापस, कंधे मत उचकाओ |
Equipment & who it fits
Needs a cable stack, rated intermediate, held back for shoulder issues. Search "cable crossover form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Cable fly (crossover) work?
- Cable fly (crossover) primarily trains chest, using a horizontal push pattern with a cable stack.
- What's the most common mistake with Cable fly (crossover)?
- Pressing instead of flying
- What can I do instead of Cable fly (crossover)?
- The closest substitutes in this database are pec deck fly, dumbbell fly, pushup, which train the same pattern with different equipment.