Instructions

1

Stand centered between two cable machine stations with feet shoulder-width apart, maintaining neutral spine alignment. Position the cable pulleys at approximately chest height.

2

Grip the cable handles with a neutral grip (palms facing inward). Take a slight step forward to create tension in the cables, keeping arms slightly bent at approximately 90 degrees at the elbows.

3

Slowly allow the handles to spread outward and backward in a controlled arc, allowing the chest to stretch as the arms extend laterally. Maintain a slight bend in the elbows throughout the movement without locking the joints.

4

Drive the handles forward and together using chest muscles in a hugging motion, meeting at center body at approximately chest height. Squeeze the pectoralis major at peak contraction, then return to the stretched position with control.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Cable Cross over Revers Fly is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Significantly enhances the structural integrity and power of the Pectoralis Major.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Shoulders stability and proprioception during heavy loads.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Serratus Anterior to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Cross over Revers Fly
Cable Cable Cross over Revers Fly
Banded Cable Cross over Revers Fly

Beginner Tips

If you are new to the Cable Cross over Revers Fly , focus on mastering the movement pattern with zero weight before adding Cable.

Cable Cross over Revers Fly