Incline Cable Cross
Enhances chest mobility and stability for everyday activities
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: shoulder stabilizers |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 15-18 reps |
| Estimated calories burned | ~75 kcal |
How to do it
- Step 1: Setup — sit on the incline bench with feet planted and back against the pad, holding the cable handles at shoulder height.
- Step 2: Initiation — engage the core and cross the arms, keeping them straight.
- Step 3: Mid-phase — drive the handles forward, keeping the arms straight, and focus on contracting the outer chest.
- Step 4: End-position — hold the contraction for a brief moment, then slowly return to the starting position.
- Step 5: Return — control the movement, keeping the shoulders down and the core engaged.
- Step 6: Breathing and rhythm reminder — maintain a consistent breathing pattern and tempo throughout the exercise.
- Step 7: Safety note — avoid overstretching or using excessive force.
Equipment
- Incline bench
- Cable machine
Coaching tips
Benefits
Enhances chest mobility and stability for everyday activities
Common mistakes
Swinging the arms or using momentum to lift the weight
Make it harder
Increase the weight or use a slower tempo
Make it easier
Decrease the weight or use a shorter range of motion
Breathing
Inhale during the cross phase, exhale during the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.