Cable Fly Crossovers
Trains the chest. You need a machine. 8 of our free programs use it, across 25 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run Cable Fly Crossovers
These numbers are counted from the programs themselves, not averaged off the internet.
8of our 50 programs use it
3×12–15the shape they run most (19 sessions)
1:15typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Chest & Back | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Chest | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Chest, Triceps & Abs | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Push A — Chest Emphasis | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Bench — Accumulation — Tens Wave, Bench — Intensification — Tens Wave +14 | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Chest & Arms Hypertrophy | 2×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Chest & Triceps Pump | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch Cable Fly Crossovers progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Cable Fly Crossovers trains
Technique
How to do Cable Fly Crossovers
- Stand in the center of a cable fly machine with the pulleys set at mid-chest height, with one foot in front of the other and knees slightly bent. Hold the handles with both hands, arms extended out to the sides at shoulder height, palms facing forward.
- Keep your back straight and maintain a slight bend at the hips and knees for stability.
- Pull the handles together in front of your chest in a wide arc, keeping your arms slightly bent, until your hands meet in the centerline of your chest.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep a slight bend in your elbows throughout the exercise to reduce strain on your joints.
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
- Exhale as you bring the handles together and inhale as you return them to the starting position.
Substitutes
Swap Cable Fly Crossovers for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Cable Fly Crossovers for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.