The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
Constant tension on the chest, strongest squeeze when the hands meet. The shoulders should not take over.
Common mistakes
- Bending and straightening the elbows. That turns it into a press. Keep the elbow angle fixed.
- Too much weight. If your torso swings, go lighter.
- Letting the cables pull you back. Control the stretch; do not let the stack yank your arms open.
- Shrugging. Keep the shoulders down and back.
Variations
Same movement on a machine, even easier to control.
A bigger stretch at the bottom.
A compound press for the upper chest.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 8–15 | 0–2 reps in reserve | 60–90 s |
| Small muscles (delts, calves) | 3–4 × 12–20 | 0–2 reps in reserve | 45–75 s |
| Learning it | 2 × 12–15, light | Slow, 1 s squeeze | 60 s |
Use it after pressing. Try crossing your hands slightly at the end for a stronger squeeze. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
What does the cable crossover work?
The chest, with the front delts helping. Changing the pulley height shifts the focus between upper, middle and lower chest.
High to low or low to high cable fly?
Low to high (pulleys low, hands finish high) targets the upper chest; high to low targets the lower chest.
Cable fly or dumbbell fly?
Cables keep tension at the top of the movement; dumbbells give a bigger stretch at the bottom. Both work.
How many sets and reps for cable flies?
3 sets of 10 to 15 reps with a one-second squeeze.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.