Cable Upper Chest Crossovers

Exercise / Chest

Cable Crossovers (Upper Chest)

Cable upper chest crossovers are a strength training exercise that targets the upper chest muscles, specifically the clavicular head of the pectoralis major. The primary benefit of cable upper chest crossovers is that they target the upper chest muscles more effectively than other chest exercises. This is because the exercise involves an upward and inward movement of the arms, which specifically targets the upper portion of the chest.

How to do:

Cable Upper Chest Crossovers

  1. Adjust the pulleys to the highest position on the cable machine and attach the handles or rope attachments.
  2. Take one handle in each hand.
  3. Take a step forward with one foot, keeping a slight bend in the knees.
  4. Then, keeping your elbows slightly bent and your chest up, slowly cross your arms up and in front of your head.
  5. Squeeze your chest muscles at the top of the movement and slowly spread the arms apart.
  6. Slowly lower the handles back to the starting position.
  7. Repeat: Perform the desired number of repetitions.


When incorporating cable upper chest crossovers into your training program, it is important to use proper form and technique to avoid injury and ensure maximum muscle activation.

Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise. Additionally, consider pairing cable upper chest crossovers with other chest exercises, such as push-ups or bench presses, to target all areas of the chest and promote overall chest strength and development.

Cable Upper Chest Crossovers / Benefits

This cable workout is an exercise designed to builder your upper chest muscles, increase range of motion, and strengthen the chest muscles. In cases where the upper chest muscles are not developed, chest exercises that work at different angles can be beneficial, but one thing you should pay attention to in this exercise is that it includes the front shoulder muscles in the movement while doing the exercise. Cable exercises are effective as they provide continuous resistance, but it is recommended to work with proper form and low weights so that most of the load is not placed on the shoulders.

Increased core stability: Cable upper chest crossovers require a stable core to maintain proper form and prevent excessive movement during the exercise. This can help to improve overall core stability and strength.

Versatility: This exercise can be easily modified by changing the angle of the cables or adjusting the height of the handles, which makes it a versatile exercise that can be used to target different areas of the chest.

Cable Upper Chest Crossovers / Muscles worked

The cable upper chest crossover targets the clavicular head of the pectoralis major muscle at the top of your chest and also activates your shoulder and biceps muscles.

Target - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Anterior Deltoid
Synergists - Biceps, Short Head
Stabilizers - Biceps Brachii
Stabilizers - Brachialis
Stabilizers - Triceps Brachii
Stabilizers - Wrist Flexors
Stabilizers - Rectus Abdominis
Stabilizers - Obliques
Antagonist Stabilizers - Erector Spinae
Bench Press Muscle work