Cable Crossover vs Hammer Bench Press
Which one fits your Chest workout plan?
Contents
Hammer Bench Press works multiple joints at once, Cable Crossover isolates — difficulty 5 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Cable Crossover and Hammer Bench Press and pick the one that fits your Chest workout.
Cable Crossover vs Hammer Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cable Crossover more often — 7,891 sessions compared to 2,765 for Hammer Bench Press.
What most people do isn't always what fits you. Cable Crossover and Hammer Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Cable Crossover and Hammer Bench Press Differ
| What differs | Cable Crossover | Hammer Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Machine type | cable-driven | plate-loaded |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 7,891 sessions | 2,765 sessions |
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.
How to Do Hammer Bench Press
Hammer Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Tips
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Cable Crossover or Hammer Bench Press?
Planfit users log Cable Crossover more often — 7,891 sessions against 2,765 for Hammer Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Cable Crossover and Hammer Bench Press work the same muscles?
Not quite. Cable Crossover loads chest, biceps, and front delts, and Hammer Bench Press loads chest, triceps, and front delts.
What equipment do Cable Crossover and Hammer Bench Press need?
Cable Crossover needs a machine, and Hammer Bench Press needs a machine.
Which is easier to start with?
Cable Crossover is the easier place to start. Move to Hammer Bench Press once your form holds up.
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