The flatter the bench gets, you are moving more toward a regular bench press. As you go higher with your angle, you are moving more toward a shoulder press.(Yes, you can also do regular flat Bench Press as well, but my guess is you’re already doing that) Equipment Needed Stay relatively light, keep the movement very controlled and focus on the stretch.ĭon’t have dumbbells? My next suggestion would be to grab a barbell and do Incline Bench instead. Incline Dumbbell Fly should not be done with heavy weights. Be sure your angle matches the goals you’ve set for pressing. Remember as you move your bench up, the more you are engaging the shoulders and less chest. Most programs would refer to a 45-degree angle as ideal for it provides the best chest and shoulder engagement.
Determine the angle for your incline bench. Adjustable Bench (Capable of changing angles). By simply adjusting the bench up and switching to Incline Dumbbell Flys you can easily add some variety to your chest routine. Just as a Cable Crossover can be easily adjusted to change the angle of the movement, so can Dumbbell Flys. Or have a lifting partner take them from you. The best way to finish a set is to bring the dumbbells back to your thighs and stand up with them. Remember to finish your sets with awareness so that you and your training partner/fellow gym members stay safe and injury-free. Stay relatively light, keep the movement very controlled and focus on the stretch. Or your could drop your dumbbell and crush your fingers on a dumbbell that was left next to your bench.įlys should not be done with heavy weights. You could drop the dumbbell and it might hit a person nearby. When your set is done, do not freely drop the dumbbells without checking your surroundings. Finally, flex the chest and pull the dumbbells together, back to arm’s length over the chest. Now, keep a slight bend in the elbow and lower the dumbbells down until they’re at shoulder height. Keep your core tight and keep the shoulder blades pulled back tight. Pull your shoulder blades together and keep the back of your head on the bench. Keep your feet flat on the floor and your butt on the bench. Take a deep breath, lie flat on your back on the bench, and get your dumbbells in position ready to press. Grab your dumbbells, sit on the edge of the bench, and sit the dumbbells on your thighs vertically. If you have dumbbells, Flys would be my first suggestion. Both movements target the chest in the exact same way. The closest alternative to Cable Crossovers is Dumbbell Flys. What all these exercises do have in common, though, is that they all target the chest. 
Some closely mimic Cable Crossovers, but not every exercise necessarily does. There are exercises that utilize all kinds of different equipment – barbell, dumbbells and one that doesn’t really require any equipment at all. I’ve tried to include as much variety in this list of alternatives as possible. I’m about to share with you 10 of my favorite Cable Crossover alternatives. Whatever the reason, if you’re looking for chest exercises to substitute for Cable Crossovers then you’re in the right place. I know I definitely don’t have one in my garage gym. The most obvious reason being you don’t have access to a cable crossover machine. However, sometimes you may find yourself needing an alternative for Cable Crossovers. Why do they have this machine that takes up an insane amount of space? Almost every commercial gym in the country has a giant dual-tower cable machine. The Cable Crossover is an extremely popular chest exercise.
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