Chest
Cable Crossover
A standing cable fly that sweeps both handles together in front of your body, training the chest through a long arc with constant tension.
Energy burned
≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.4 kcal/min
Estimate range 15–24 kcal (±25 %)
Muscle mass worked9 %
Effort during a set5.2 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set both pulleys high and grip a handle in each hand.
- 2Step forward into a split stance with a slight forward lean and arms out to your sides.
- 3Keep a soft bend in your elbows and your chest lifted.
How to perform
- 1Brace your core and sweep both hands down and forward in a wide arc.
- 2Bring your hands together in front of your hips or lower chest, squeezing your chest.
- 3Pause for a moment, then open your arms slowly until you feel a stretch across your chest.
- 4Keep the elbow bend constant throughout the rep.
