Cable cross flies, also called cable crossovers, are an isolation exercise for your chest muscles. You need access to an adjustable cable machine to do variations of the cable crossover exercise. Because this is an isolation exercise for the chest, you don't use as much weight as you would for a press exercise.
Standing Cable Cross
For the standing cable crossover exercise, position the cable pulleys above your head. Stand in the middle of the cable machine with a handle in each hand. Use a staggered stance --- one foot in front of the other --- to help you maintain your balance. Lean forward slightly from your hips, but keep your back straight. Start with your arms extended out to your sides and your palms facing forward. Maintain a slight bend in your elbow throughout the movement. Pull your arms together in a wide arc until your hands touch. Keep your elbows in a fixed position. Slowly reverse the movement.
Lying Cable Cross
You perform the lying cable crossover exercise in the same manner as the standing version, except you lie on your back on a bench. Position the cable pulleys at the bottom of the rack. Start with your arms extended out to your sides and your palms facing up. Pull your arms together in a wide arc until your hands touch above your chest. You can change the feel of the lying cable fly exercise by adjusting the angle of the bench.
Seated
The seated cable cross fly exercise provides you with more stability than the standing version. Position a bench in the middle of the cable machine or use a seated free motion cable machine. Sit upright with your back straight. Do not lean forward as you do for the standing version. The seated cable crossover exercise does not involve your ab muscles as the standing version does. The bench helps stabilize your torso when you are seated, negating the need for your abdominal muscles to stabilize your torso.
Considerations
Be careful not to allow your arms to travel too far behind your body because you can injure or strain your shoulder muscles. When you do the lying cable cross fly exercise, have a spotter hand you the weights. Do not allow your elbows to move during this exercise. If you do, you pull the triceps into the movement, taking away from the work of your chest. Think of hugging a tree to help you keep your arms in the proper position.
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