Cable Crossover: Low to High

The upper chest sculptor — isolates clavicular pec fibers with an upward arc that targets the often-underdeveloped upper chest

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal Adduction)
Primary Muscles	Chest (Upper Fibers)
Secondary Muscles	Front Delts
Equipment	Cable Station, D-Handles
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Pulley height: Set both pulleys to lowest position (ankle/floor level)
2. Stance: Staggered stance, one foot forward for stability and balance
3. Body position: Slight forward lean from hips (15-20°), chest up and proud
4. Grip: Neutral grip on D-handles, palms facing forward/up
5. Starting arm position: Arms extended wide and low, slight bend in elbows (10-15°)

Equipment Setup

Equipment	Setting	Notes
Pulley position	Lowest setting	At or below ankle height
Handle attachment	D-handles	Allows neutral wrist position
Weight stack	Light to moderate	Emphasize contraction over load
Center position	Equal distance from both pulleys	Ensures balanced tension

Setup Cue

"Stand like you're about to scoop someone up in a bear hug from their knees to their face"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Full chest stretch with arms low and wide

1. Grasp handles with neutral grip (palms facing forward or slightly up)
2. Step forward into staggered stance, weight centered
3. Slight forward lean from hips, chest up and out
4. Arms extended low and wide, elbows soft (10-15° bend)
5. Feel stretch across lower and mid chest

Feel: Pec stretch, cables pulling your arms down and back

⬆️ Pulling Up & Across

What's happening: Bringing hands together in front of chin/face

1. "Think: scooping upward like throwing an uppercut from both sides"
2. Pull handles up and across your body simultaneously
3. Hands travel in upward arc — up and toward centerline
4. Elbows maintain the same soft bend (don't straighten or bend more)
5. Hands meet in front of your chin, nose, or upper chest
6. Squeeze chest hard at top, focusing on upper chest contraction

Tempo: 1-2 seconds (controlled, deliberate)

Feel: Upper chest fibers (near collarbone) contracting and burning

⏸️ Peak Contraction

What's happening: Maximum upper chest activation

1. Hands crossed over or touching in front of face/chin
2. Can cross slightly over (right hand past left shoulder)
3. Hold squeeze for 1 second
4. Think "touch your upper pecs together under your chin"
5. Don't shrug shoulders up — keep them down and back

This is the money moment — upper chest peak contraction is rare in most exercises

⬇️ Return

What's happening: Controlled return to stretched position

1. Resist the weight as cables pull arms back down and wide
2. Same arc path in reverse — control the descent
3. Don't let cables yank your arms down
4. Return to full stretch position with arms low and wide
5. Maintain forward lean and chest-up position

Tempo: 2-3 seconds (slower than concentric)

Feel: Constant tension on chest, never losing the connection

Key Cues

Primary Cues

• "Scoop up like a double uppercut" — teaches the upward arc pattern
• "Bring your pinkies to your chin" — proper hand path and finish point
• "Think collarbone squeeze" — focuses mind on upper chest, not delts

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-2-1	2s up, 1s squeeze, 2s down, 1s stretch
Endurance	1-0-1-0	1s up, no pause, 1s down, no pause
Mind-Muscle	3-2-3-1	3s up, 2s squeeze, 3s down, 1s stretch

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major (Upper/Clavicular Fibers)	Horizontal adduction with shoulder flexion — pulling arms up and together	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Assists in shoulder flexion (upward movement)	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Stabilize torso during forward lean, prevent rotation
Rotator Cuff	Stabilize shoulder joint through upward arc

Muscle Emphasis

To maximize upper chest: Focus on pulling UP and across (not just across), finish hands at chin/nose level, squeeze at collarbone To minimize front delt: Reduce weight, think "chest squeeze" not "arm raise," maintain slight elbow bend

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending elbows during movement	Arms change angle, becomes a curl/press hybrid	Shifts tension away from chest	Lock elbow angle at start, maintain throughout
Pulling straight across (not up)	Hands meet at chest level instead of chin	Misses upper chest emphasis, hits mid chest	"Uppercut to your chin" cue
Shrugging shoulders	Shoulders elevate toward ears	Shifts work to traps/delts, less chest	"Shoulders down and back"
Using momentum	Swinging/jerking the weight with body English	Less muscle activation, injury risk	Reduce weight, focus on control
Standing too upright	No forward lean	More front delt, less chest isolation	15-20° forward lean from hips

Most Common Error

Feeling it all in the front delts — this exercise requires excellent mind-muscle connection to the upper chest. If you only feel delts: reduce weight by 50%, slow tempo, and focus on "squeezing your upper chest/collarbone together."

Self-Check Checklist

• Elbows maintain same slight bend throughout
• Hands finish at chin/nose level (not waist level)
• Shoulders stay down, don't shrug
• Controlled tempo both directions
• Feeling it in upper chest (collarbone area), not just shoulders

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🔀 Variations

By Angle

Low to High (This Exercise)

Aspect	Details
Pulley position	Low (ankle/floor)
Target	Upper chest fibers
Hand finish	Chin/nose level

Mid Cable Crossover

Aspect	Details
Pulley position	Shoulder height
Target	Mid chest fibers
Hand finish	Chest level

High to Low

Aspect	Details
Pulley position	High (above head)
Target	Lower chest fibers
Hand finish	Hip level

Execution Variations

Variation	Change	Why
Single-Arm	One arm at a time	Fix imbalances, more ROM, stronger contraction
Alternating Arms	Switch arms each rep	Constant tension, muscular endurance
Kneeling	Perform from kneeling position	Remove leg drive, pure upper chest isolation
Resistance Bands	Use bands anchored low	Home workout, different resistance curve

Tempo Variations

Variation	Change	Why
Slow Eccentric	4-5 seconds on descent	Maximum time under tension
Pause at Stretch	2s hold at bottom	Increased stretch stimulus
Pause at Squeeze	3s hold at top	Maximum upper chest peak contraction

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	10-15	60-90s	Moderate	1-2
Endurance	2-3	15-20+	45-60s	Light	2-3
Mind-Muscle	3-4	8-12	90s	Light-Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	After compound presses
Push/Pull/Legs	Middle-end of push day	After incline work, before or after triceps
Chest day	After incline pressing	Target upper chest when slightly fatigued
Full-body	Optional finisher	Only if upper chest needs extra volume

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	3-4 sets per session

Progression Scheme

Progressive Overload

Upper chest isolation is notoriously difficult to "feel." Prioritize mind-muscle connection over weight progression. Many advanced lifters use 10-20 lbs per side to get a better contraction than 40+ lbs with poor form.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Resistance Band Low-to-High	Home workout, learning pattern
Incline Machine Press	Need compound movement, guided path
Incline Dumbbell Fly (light)	No cable access

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Low-to-High	After mastering bilateral, want more ROM
Slow Tempo (4-2-4-1)	Increase difficulty without adding weight
Banded Cable Combo	Add resistance band + cables for variable resistance

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Notes
Resistance Band Low-to-High	Bands	Home workout, anchor low
Incline Dumbbell Fly	Dumbbells, incline bench	Different resistance curve, more stretch
Pec Deck (slight incline)	Machine	Fixed path, beginner-friendly

Compound Alternatives

Alternative	Type	Upper Chest Emphasis
Incline Barbell Press	Compound	High
Incline Dumbbell Press	Compound	High
Landmine Press	Compound	Moderate

Different Chest Region

Alternative	Target
Cable Crossover: High to Low	Lower chest
Cable Crossover: Mid	Mid chest
Standard Dumbbell Fly	Overall chest

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain in stretched position or at top	Reduce ROM, don't go past shoulder line
Previous pec tear	Re-injury risk	Start very light, avoid deep stretch
Rotator cuff injury	Instability during upward motion	Use lighter weight, reduce ROM
AC joint issues	Pain at peak contraction	Hands don't cross over, stop at midline

Stop Immediately If

• Sharp pain in shoulder or chest (not muscle burn)
• Popping or clicking with pain
• Feeling of shoulder instability or looseness
• Numbness or tingling in arms

Form Safety Guidelines

Area	Risk	Prevention
Shoulders	Impingement from excessive stretch	Don't let arms go behind shoulder line
Lower back	Hyperextension from excessive lean	Keep core engaged, 15-20° lean max
Elbows	Strain from changing angle mid-rep	Lock elbow angle at start, maintain
Neck	Strain from looking up at hands	Keep neutral neck, don't crane upward

Safe Failure

If you can't complete a rep:

1. Don't drop the weight — slowly return to start position
2. Reduce the weight immediately — cables allow quick adjustments
3. Rest longer — this exercise requires focus and fresh mind-muscle connection
4. Check your form — often feeling it in delts means weight is too heavy

Training Alone

This exercise is safe to train alone — cables can be released safely. However, ego has no place here. Use light weight and focus on squeezing the upper chest, not moving big weight.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, flexion	Full horizontal abduction to adduction with upward flexion	🟡 Moderate
Elbow	Static hold (no movement)	Maintained at ~10-15° flexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Horizontal abduction to shoulder line	Can reach arms wide without pain	Reduce ROM, stop before pain
Shoulder	Shoulder flexion overhead	Can raise arms overhead	Should be adequate for most
Thoracic	Moderate extension	Can lean forward without rounding	Foam roll, extension work

Joint Health Note

The stretched position (arms wide and low) is where shoulder stress is highest. Never force your arms behind the shoulder line — that's impingement territory. The upward motion is generally shoulder-friendly if performed with control.

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❓ Common Questions

How high should my hands finish?

Chin to nose level is ideal for most people — this ensures the upward arc hits the upper chest fibers. Some people go to forehead level, but that often shifts more work to front delts. Start at chin level and adjust based on where you feel it.

Why do I only feel this in my shoulders?

This is the #1 issue with this exercise. Solutions: 1) Cut the weight in half, 2) Slow the tempo to 3-2-3-1, 3) Think "squeeze my upper chest/collarbone together" not "raise my arms," 4) Ensure hands finish at chin level (not higher), 5) Keep shoulders down (don't shrug).

Should my hands cross over at the top?

Optional — crossing over slightly (right hand past left shoulder) can increase the peak contraction. However, the key is bringing hands to chin level with an upward arc. Experiment with both and use what gives you the best upper chest squeeze.

How is this different from incline dumbbell flyes?

Cables provide constant tension throughout the ROM, especially at the peak contraction (top) where dumbbells have minimal tension. The standing position also allows a more upward arc pattern. Both are excellent — cables excel at peak contraction, dumbbells at stretch stimulus on an incline bench.

Can I do this seated instead of standing?

Yes — seated on a low bench can work. However, standing with a slight forward lean tends to provide better upper chest activation and allows for a more natural upward arc. Try both and see what you feel more.

How much weight should I use?

Very light — likely 10-20 lbs per side for most people. This is one of the lightest isolation exercises because the upper chest fibers are small and the movement pattern requires excellent control. If you can't feel your upper chest contracting, the weight is too heavy.

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📚 Sources

Biomechanics & Muscle Activation:

• Barnett, C., et al. (1995). Effects of Variations of the Bench Press Exercise on EMG Activity — Tier A
• Trebs, A.A., et al. (2010). An EMG Analysis of 3 Muscles Surrounding the Shoulder Joint During Performance of Chest Press Exercises — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Renaissance Periodization — Chest Hypertrophy Guide — Tier B
• NSCA Essentials of Strength Training and Conditioning — Tier A

Technique:

• Renaissance Periodization — Chest Training Tips — Tier B
• Jeff Nippard — Science Applied: Upper Chest — Tier B
• John Meadows — Mountain Dog Training Methods — Tier C

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For Mo

When to recommend this exercise:

• User wants to develop upper chest specifically
• User has access to cable machine
• User reports underdeveloped upper chest or "no shelf"
• User is doing hypertrophy-focused chest training

Who should NOT do this exercise:

• Acute shoulder injury → Suggest machine press alternatives
• No cable access → Suggest resistance bands (anchored low) or incline dumbbell fly
• Shoulder impingement → Suggest reduced ROM or avoid overhead positions
• Complete beginner with poor mind-muscle connection → Start with incline presses first

Key coaching cues to emphasize:

1. "Double uppercut to your chin"
2. "Squeeze your collarbone together"
3. "Shoulders down, think upper chest not front delts"

Common issues to watch for in user feedback:

• "I only feel it in my shoulders" → Cut weight in half, slow tempo, focus on upper chest squeeze
• "I don't feel my upper chest" → This is normal initially, use 3s pause at top, reduce weight, close eyes and focus
• "My form feels awkward" → Adjust forward lean, ensure staggered stance for stability
• "Where should I feel this?" → Upper chest near collarbone, not mid-chest or delts

Programming guidance:

• Pair with: Incline compound press first, then this as accessory
• Avoid same day as: Can pair with any chest work, especially after incline movements
• Typical frequency: 1-2x per week
• Volume: 3-4 sets of 10-15 reps

Progression signals:

• Ready to progress when: Can feel strong upper chest contraction on every rep
• Add weight: 5-10 lbs when all sets have excellent mind-muscle connection
• Regress if: Feeling it in delts instead of chest, shoulder pain, poor contraction quality

Exercise pairing suggestions:

• After: Incline barbell/dumbbell press, any horizontal press
• Before: Tricep isolation, shoulder isolation
• Superset with: Cable crossover high-to-low (lower chest) for full chest pump

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Last updated: December 2024