Flat Bench Cable Crossovers


  • This movement is performed on a flat bench. Locate this bench between two ground level cables. Lay down on the bench, placing your feet flat on the ground.
  • Be sure to keep your back flat against the bench and your feet flat on the ground. Grasp a cable handle in each hand. Lie flat with your arms extended out to each side.
  • Simultaneously, bring each cable directly above your chest, in an arc range of motion. Be sure to keep your elbows slightly bent during all times.
  • Contract and hold for 1-2 seconds, then lower your arms back down in the same arc.


  • Be cautious on the stretching phase of the movement, be sure to perform it slow and controlled.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts