What Is The Difference Between Cable Fly And Cable Press

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 Alternatives to Cable Crossover: 12 of the Best

Crossovers with cables are a popular chest exercise, but they're not the only way to sculpt picture-perfect pecs! These tried-and-true cable crossover alternatives will keep your upper-body workouts fresh and interesting.

Although Monday is National Bench Press Day, most bodybuilders understand that building the ultimate chest requires more than compound exercises. Isolation exercises are just as important, and cable crossovers are one of the most popular when it comes to chest isolation movements.

Isolation exercises allow you to target specific areas of your chest with pinpoint accuracy.

Cable crossovers target your inner chest, providing the separation that bodybuilders desire. Alter the angle of your arms to hit your upper, middle, or lower chest. They're a very adaptable workout.

Furthermore, cable crossovers are both safe and simple to execute. You don't have to worry about being crushed by heavy weights if you train to failure. Most gyms place cable crossover machines in front of mirrors, so you can a) monitor and improve your technique while also seeing your pecs in action.

Cable crossovers put little stress on your triceps because they are an isolation exercise. If you've exhausted your triceps with heavy bench presses but still want to work your pecs, this is good news.


1. Dumbbell flyes

These exercises target the same muscles and provide many of the same benefits as cable crossovers. When you need a break from cable crossovers but still want a good pec workout, try these.

Cable crossovers and dumbbell flyes both use the same movement. For home exercisers, they're the best cable crossover option. The main disadvantage of dumbbell flyes is that there is very little tension when your arms come together at the top of each rep.


2. Pec deck machine

Dumbbell flyes are a useful exercise that, depending on the angle of your bench, can be used to work all parts of your chest. Is there no place to sit? It's no problem! Dumbbell flyes can also be done on the floor. However, because your upper arms will touch the ground, your range of motion will be limited.

Pec decks are divided into two categories. One requires you to grip handles with your arms extended, while others require you to place your bent arms against pads. Don't worry if your gym only has one of these machines; they're both equally effective. If you have access to both, experiment with them to see which one works best for you.


3. Diamond push-ups

While push-ups are a compound exercise, this variation focuses on the inner chest, which is why it's on our cable crossover alternatives list. Diamond push-ups involve putting your hands together in a diamond shape with your thumbs and first fingers. Diamond push-ups are great for building bigger triceps as well as being a useful inner chest exercise.

Read our diamond push-ups guide to learn how to perform this fantastic bodyweight exercise.

4. Medicine ball push-ups

This exercise is similar to diamond push-ups, but instead of placing your hands on top of a diamond, you place them on top of a medicine ball. This forces you to push inward, which activates your inner pecs. Furthermore, as the ball wobbles, you'll have to work extra hard to stay stable, adding to the exercise's difficulty.

Bend your legs and rest your knees on the floor to make this exercise easier. Put your feet on a step or bench, or wear a weighted vest to make it more difficult.

5. Plate press

The plate press is a unique exercise that only requires a weight plate to perform. Plate presses can be done on the floor with no need for a bench.

How to go about it:

Place a weight plate between the palms of your hands and lie down. To keep the plate in place, press inward.
Push the plate up and then lower it to your chest by bending your arms. Continue to push inward; it's the inward pressure that makes this exercise so effective for strengthening your inner chest.

6. Dumbbell press/cable fly combo

More than just cable crossovers can be done with cable crossover machines! This unusual chest exercise combines dumbbell presses and cable flyes for a truly unique workout.


How to go about it:

In the center of your cable crossover machine, place a bench. Lifting cuffs should be worn around your wrists. Connect the cuffs to the low pulleys with the cuffs.
Lay down with a dumbbell in each hand.
Do dumbbell bench presses as usual, but this time press your arms inward against the cable resistance. This will increase the activation of the inner pecs.
A flat, incline, or decline bench can be used for this exercise.

7. Dumbbell squeeze press

The squeeze press with a dumbbell increases inner pec activation. It's best done with hex-shaped dumbbells, but round dumbbells will suffice. This exercise becomes more effective the harder you press the weights together.

This exercise does not require heavy weights, making it ideal for home exercisers and anyone who suffers from shoulder pain from heavy pressing.

The squeeze press with a dumbbell increases inner pec activation. It's best done with hex-shaped dumbbells, but round dumbbells will suffice. This exercise becomes more effective the harder you press the weights together.

This exercise does not require heavy weights, making it ideal for home exercisers and anyone who suffers from shoulder pain from heavy pressing.

8. Resistance band crossover

There isn't a crossover machine? There aren't any dumbbells? It's no problem! Resistance bands can be used to duplicate crossovers. This is a fantastic option for those who prefer to exercise at home. Two resistance bands are required, as well as a place to anchor them, such as the uprights of a squat rack.

You can also do these with just one band and one arm at a time.



How to go about it:

  • Make a shoulder-high anchor for your resistance bands. Take an end in each hand with your back to the anchor. To tension the band, step forward, take a split stance for stability, and brace your core. Extend your arms to the side, slightly bent but rigid elbows.
  • Bring your arms forward and together until your hands meet, flexing your shoulders.
  • Repeat with your arms open.
  • To work different parts of your chest, adjust the height of your anchor point and the angle of your arms.


9. Suspension trainer flyes

Most free weight and machine exercises, including cable crossovers and dumbbell flyes, can be replicated using only your bodyweight with suspension trainers like the TRX. Suspension trainer flyes are a great way to strengthen your pecs while also working your core.

How to go about it:

  • Stand with your back to the anchor point of your suspension trainer. In each hand, take a handle. Straighten your arms and hold the handles in front of you. If you prefer, take a split stance or stand with your feet together. Your core should be braced.
  • Lower your chest to the floor by opening your arms.
  • Lift your body back up by squeezing your arms together.
  • The longer the straps and the closer the handles are to the ground, the more difficult it is to lift.

10. Wide grip dips

Most free weight and machine exercises, including cable crossovers and dumbbell flyes, can be replicated using only your bodyweight with suspension trainers like the TRX. Suspension trainer flyes are a great way to strengthen your pecs while also working your core.

How to go about it:

  • Stand with your back to the anchor point of your suspension trainer. In each hand, take a handle. Straighten your arms and hold the handles in front of you. If you prefer, take a split stance or stand with your feet together. Your core should be braced.
  • Lower your chest to the floor by opening your arms.
  • Lift your body back up by squeezing your arms together.
  • This exercise will be more difficult if the straps are longer and the handles are closer to the floor.

Allow your hips to drift backward as you bend your arms, lean forward, and lean forward. Descend until your elbows are at a 90-degree angle.

Push yourself up and do it again. Use an assisted chin/dip machine to make this exercise easier, or wear a weighted vest or dipping belt to make it more difficult.


11. Cable flyes

Cable flyes are similar to cable crossovers, except that they are performed while lying on an exercise bench. This gives you a lot of support, which means you can lift heavier weights or do more reps because you won't have to rely as much on your core. Cable flyes are a good alternative to crossovers because of these differences.


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