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Cable Crossover / Cable Fly classic
A common method in the field of fitness training is the Cable Fly for the upper chest. In the following section, you will receive detailed information about the involved muscle groups and the correct execution.
Engaged muscles in Cable Crossover for the upper chest For training the upper chest region, the Cable Crossover is a suitable option. Primarily, you activate the upper part of your major chest muscle (musculus pectoralis major). Additionally, support is provided to the front portion of the deltoid muscle (musculus deltoidius pars clavicularis).
Execution of Cable Crossover for the upper chest To fully maximize the potential of this exercise, precise execution is crucial. To ensure that Cable Crossover for the upper chest poses no difficulties in your training, you will receive information here regarding correct body posture and movement execution.
Body position
Initiate the Cable Crossover for the upper chest by assuming the starting position. Stand upright and take a step forward. Slightly bent knees and a straight spine are crucial here. Extend your arms laterally to grasp the handles of the cable pull.
Movement execution
To train the upper chest with Cable Crossover, tighten your upper body. Move both arms forward so that they meet in the middle, slightly below the chest. Throughout this motion, keep the elbows consistently slightly bent to prevent joint injuries. Exhale during the forward movement and return to the starting position to inhale during the backward movement.
Alternative exercises for training the middle chest with the cable pulley offer a versatile approach. Below, I present three examples:
Position yourself with a hip-width stance, slightly bent legs, and a forward-leaning upper body. Grab the cable handles with both hands. Bring the handles together with a focused downward motion while exhaling. Inhale as your arms return to the starting position.
In this fitness exercise, you work each side of your body individually. Your legs are positioned hip-width apart and more bent, while your back remains straight. Reach back with one hand, gripping the cable handle, while the other hand supports on your thigh. Perform a rotational movement with a slightly bent arm, bringing the weight to the center in front of your body. Return to the starting position.
For this fitness exercise targeting the middle chest, you need a flat bench and the cable pulley. Place the flat bench in the center under the cable pulley, utilizing the lower weights. Keep your legs stable on the ground, with your buttocks and back touching the cushion of the flat bench. Grab the weights with slightly bent arms and bring them together in front of your body.
Stressed muscles and common mistakes
For additional insights into the involved muscle groups and prevalent mistakes during the Cable Crossover / Cable Fly classic exercise, please refer to the Cable Crossover / Cable Fly page.
Alternative variants to the classic Cable Crossover / Cable Fly
To diversify your training routine, you can also explore similar exercises or additional versions of the Cable Crossover / Cable Fly classic.
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