Bench Press vs Cable Crossover
Which one fits your Chest workout plan?
Contents
Bench Press works multiple joints at once, Cable Crossover isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Bench Press and Cable Crossover and pick the one that fits your Chest workout.
Bench Press vs Cable Crossover: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 7,891 for Cable Crossover.
What most people do isn't always what fits you. Bench Press and Cable Crossover differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Press and Cable Crossover Differ
| What differs | Bench Press | Cable Crossover |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a barbell | a machine |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 7,891 sessions |
How to Do Bench Press
Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Bench Press guide with alternatives and benefits, see the Bench Press exercise guide.
How to Do Cable Crossover
Cable Crossover Muscles Worked: Chest
Form
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
For a full Cable Crossover guide with alternatives and benefits, see the Cable Crossover exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Press or Cable Crossover?
Planfit users log Bench Press more often — 38,526 sessions against 7,891 for Cable Crossover. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Bench Press and Cable Crossover work the same muscles?
Not quite. Bench Press loads chest, triceps, and front delts, and Cable Crossover loads chest, biceps, and front delts.
What equipment do Bench Press and Cable Crossover need?
Bench Press needs a barbell, and Cable Crossover needs a machine.
Which is easier to start with?
Bench Press is the easier place to start. Move to Cable Crossover once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
