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Cable Crossovers-A Good Addition to most Chest Exercise Routines

There are two versions of this exercise which will be outlined in this section.  Standing cable crossovers and standing bent forward cable crossovers.  Other versions of this exercise exist and will be described in different sections of this website.  Cables are an excellent way to work the muscles with the freedom of movement similar to free weights and the convenience of a machine combined.  Most gyms and fitness centers have a cable machine available for use and as a result these types of exercises have become very popular.  This is an excellent alternative or complement to free weight training.

 

Standing Cable Crossovers:

Exercise Function:
By adding cable crossovers to your chest exercise routine you will help build mass with a focus on the inner pectoral muscles.  It is a fairly isolated exercise that also provides minimal development to the shoulder muscles and rotator cuff.  This exercise is a great stabilizer and mass developer.  This exercise is not considered a power and strength developer but does have value in balancing out your physique and providing variety in your routine.    

 

Description:
By performing a specialized flying motion while using cables to provide resistance you can work the inside center of the pecs and focus on development of striations. 

 

Performance:
Start in a standing position and grab the cables which are attached to the overhead pulleys.  Position yourself a bit in front of the center line in between the cables and extend your arms out slowly with the pulleys to an almost straight arm position.  You will need to bend forward at the waist only slightly and pull your arms down and in front of you in a hugging position.  All the while squeeze your chest muscles as tight as possible as your arms move downwards.  Elbows are to remain slightly bent throughout the motion.  As your hands come together you should alternate crossing one hand over the other with a full range of motion really trying to contract the chest.  We recommend a slow and controlled movement as you bring the cables back and a faster but controlled motion bringing the cables into the crossed hand position.  A slight pause at the end of the crossed motion should be practiced to maximize your muscle contraction. 

 

Things to Avoid:

Do not try and keep the arms straight rather, keep a slight bend in the elbows at all times to minimize stress to the elbow joint.  Do not go so fast that you use momentum to move the weight and you cannot maintain focus on a maximum contraction.

 

Bent over Cable Crossovers:

Exercise Function:
This exercise will build mass with a focus on the middle and lower inner pectoral muscles.  It is a fairly isolated exercise that also provides minimal development to the shoulder muscles and rotator cuff.  This exercise is a great stabilizer and mass developer.  This exercise is not considered a power and strength developer but does have value in balancing out your physique and providing variety in your routine.   


Description:
By performing a specialized flying motion while using cables to provide resistance you can work the inside middle and lower center of the pecs and focus on development of mass and striations. 


Performance:
Start in a standing position and grab the cables which are attached to the overhead pulleys.  Position yourself a bit in front of the center line in between the cables and extend your arms out slowly with the pulleys to an almost straight arm position.  You will need to bend forward at the waist and bend the knees a bit as you pull your arms down and in front of you in a hugging position while bent forward.  All the while squeeze your chest muscles as tight as possible as your arms move downwards.  Elbows are to remain slightly bent throughout the motion of this exercise.  As your hands come together you should alternate crossing one hand over the other with a full range of motion really trying to contract the chest.  We recommend a slow and controlled movement as you bring the cables back and a faster but controlled motion bringing the cables into the crossed hand position.  A slight pause at the end of the crossed motion should be practiced to maximize your contraction. 


Things to Avoid:
Do not try and keep the arms straight; rather, keep a slight bend in the elbows at all times to minimize stress to the elbow joint.  Do not go so fast that you use momentum to move the weight and you cannot maintain focus on a maximum contraction.






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Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.

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