Instructions

1

Stand facing the cable machine with feet shoulder-width apart, positioned in the center between two cable columns. Maintain an upright posture with core engaged and slight knee bend.

2

Grasp both cable handles with a neutral grip at chest height. Step forward slightly to create tension in the cables. Position arms at approximately 90 degrees to the torso with elbows slightly bent.

3

Slowly allow the cable handles to move backward and outward in a controlled manner, allowing the chest muscles to lengthen. Maintain a slight bend in the elbows throughout the movement. Feel the stretch across the chest and anterior shoulders.

4

Drive the handles forward and together using chest muscles, pressing from the inside outward in an arc motion. Bring hands to meet at chest center, fully contracting the pectoralis major. Return to starting position with control and repeat.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Cable Standing Cross over High Reverse 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.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

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

Exercise Variations

Dumbbell Cable Standing Cross over High Reverse Fly
Cable Cable Standing Cross over High Reverse Fly
Banded Cable Standing Cross over High Reverse Fly

Beginner Tips

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

Cable Standing Cross over High Reverse Fly