How to do Machine Cable Fly Crossovers with proper form

To do machine cable fly crossovers, set the pulleys high, take a split stance, and pull the handles down and across until your hands meet in front of your hips, then return under control. It trains the chest most, with front delts and biceps assisting as stabilizers. The most common mistake is turning it into a press by bending the elbows too much; fix it by keeping a soft, fixed bend and moving from the shoulders. Progress by adding reps first, then a small load bump once every set hits the same range and tempo.

Step-by-step form

1. Set up: Set both pulleys to the highest notch and attach handles.
2. Brace: Take a split stance and lean forward slightly with ribs down.
3. Initiate: Grab the handles and lift the stacks with arms out wide.
4. Main rep path: Sweep the hands down and across in a wide arc.
5. Hardest point: Meet the hands in front of the hips and squeeze the chest.
6. Finish: Pause for a beat without shrugging or losing your lean.
7. Reset: Return slowly until you feel a chest stretch, then repeat.

Who this variation is for

This version is great for lifters who want a strong chest squeeze without heavy pressing and can control their shoulder position under cable tension.

• Best fit: Intermediate lifters chasing chest hypertrophy and a strong peak contraction
• Not ideal when: Shoulder adduction or anterior shoulder pain shows up even at light loads
• Better option if not ideal: Machine Chest Fly or a short-range cable fly

Setup and equipment

Your setup makes or breaks this movement. Treat it like a position you can reproduce every set.

• Setup position: Split stance, slight forward lean, elbows softly bent at about 15-30 degrees
• Equipment setup checks: Both pulleys at the same height; handles matched; stacks lift evenly
• Start load/resistance: Light enough to control a 2-3 second lower for 10-12 reps
• Bracing and breathing plan: Inhale before each sweep, exhale as hands meet

Muscles worked and movement pattern

This is a shoulder horizontal adduction pattern with constant cable tension. You should feel the chest working through a long arc without elbow or shoulder pinching.

At a glance

• Variation: Machine cable fly crossovers
• Best for: Chest hypertrophy and a strong peak squeeze
• Primary muscles: Chest
• Equipment: Cable crossover machine
• Difficulty: Intermediate
• Primary goal: Muscle growth

How to check your form

• Keep the elbow bend fixed the whole rep.
• Move in a wide arc, not a straight press.
• Keep ribs stacked over hips.
• Hands meet low, in front of the hips.
• Lower for 2-3 seconds every rep.

Why your form breaks down and how to fix it

What you should feel

• At the start of each rep: Chest stretched with shoulders set down and back.
• During lowering or lengthening: Tension across the chest, not in the front of the shoulder.
• During the hardest point: A strong squeeze as the hands meet low.
• At lockout or finish: Stable ribs and shoulders, no shrug.
• If you feel joint pain: Shorten the range and reduce the load immediately.

Regressions (Easier Versions)

1. Machine Chest Fly when you need a fixed path and less balance demand.
2. Short-range cable fly with a smaller step and lighter load.

Progressions (Harder Versions)

1. 1-2 second squeeze at the bottom each rep.
2. Single-arm cable crossover with a slow eccentric.

Alternatives by Equipment

How to keep getting stronger

Choose your track based on goal and recovery. Use this as a secondary lift after presses, 1-3 times per week, and keep the quality of the stretch and squeeze consistent.

For Strength

• Sets: 3-5
• Reps: 6-8
• Rest: 2-3 min
• Frequency: 1-2x/week
• Progression rule: Add 5 lb per side once all sets reach 8 clean reps

For Muscle Growth

• Sets: 3-4
• Reps: 10-15
• Rest: 60-90 sec
• Frequency: 2-3x/week
• Progression rule: Add reps to the top of the range, then add a small load

For Skill / Return to Training

• Sets: 2-3
• Reps: 8-12
• Rest: 60-120 sec
• Frequency: 2x/week
• Progression rule: Increase range and control before load

4-week example progression

What to do if this exercise hurts

• Shoulder pinch at the bottom: Shorten the stretch and stop with hands just outside the hips.
• Elbow discomfort: Reduce the load and keep the elbow bend fixed.
• Low back fatigue: Reduce your lean and take a shorter step.

Safety and Contraindications

This movement should feel smooth through the shoulders. If pain shows up, reduce range and load before pushing volume.

• Stop the set if: You feel sharp shoulder pain or numbness down the arm
• Use caution if: You have a history of shoulder impingement or AC joint irritation
• Safer substitutions: Machine Chest Fly, Dumbbell Floor Fly, Incline Push Ups

FAQs

Should the handles meet in front of my hips or chest?

Meet them in front of your hips for this high-to-low path. That angle biases the lower chest and keeps the shoulders calmer. If your shoulders pinch, meet higher and shorten the range.

How much elbow bend should I use?

Keep a soft bend of about 15-30 degrees and hold it the whole rep. The elbow angle should not change as you move. If it does, the load is too heavy.

Can I do these before bench pressing?

You can, but keep the volume light. Use them as a primer with 1-2 easy sets so your shoulders stay fresh for pressing.

Why do I feel more shoulders than chest?

Your elbows are likely drifting forward or your ribcage is flaring. Reset your stance, keep ribs down, and stop when your hands meet.

Related Exercises

• Dumbbell Incline Chest Fly
• Barbell Bench Press
• Bodyweight Incline Push Ups

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