CABLE CROSSOVER: Total Pectoral Development

How To Perform the Cable Crossover

Mastering the Cable Crossover

Elevate your pectoral development with a fresh and impressive approach. Don't confine your chest gains to the usual bench press and flyes routine. The endless queues for bench press time on Mondays can be draining. Instead, introduce the Cable Crossover into your regimen. While often regarded as a finishing move, this exercise packs a powerful punch, delivering an exceptional pump. Surprisingly, when executed correctly, it rivals the impact of the bench press. While others vie for a spot on the bench, seize control of the cable crossover machine and maximize your gains. Let's delve into the technique of the Cable Crossover.

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Cable Crossover Targeted Muscles

·         Lower Chest

o   Fix the handles on both ends of the machines at the lowest spot

o   Then stand between the machines while holding both pulley handles.

o   Slightly bend your elbows and step in front with one foot while the other remains in place.

o   Stretch your arms on both ends going over the top chest until there is a contraction on your upper chest.

o   For 2 seconds, hold it there.

o   Thereafter, lower the hands below your chest levels as you breathe out until you feel the chest stretching.

o   Repeat severally

·         Mid Chest

o   Move the handle at the midlevel of the machine for this workout. Depending on your height, adjust it to reach your shoulder height or armpit.

o   Then stand in between the machine and grasp the handles each on a hand.

o   Take a step to have one foot leading the other for balance.

o   Stretch your arms on either end as if forming the letter “T”

o   Take a breath, slightly curve the arm at the elbow and then push both arms towards the center as if forming a semicircle at that point.

o   Meanwhile, breathe out as the arms approach each other.

o   For 2 seconds, hold and then release your arms back to the T formation while resisting the weight gently.

o   Do several repetitions for this.

·         Upper Chest

o   For incline chest workout, move the handle to the topmost notch of the machine on both ends.

o   Grasp the handle as you stand in between the workout pulley machines.

o   With your elbow slightly curved, step forward with one foot and the other behind.

o   Now take a breath and release it as you push the handle to your thighs mid-section.

o   For 2 seconds, hold there and then lifts your arms up and wide until your chest begins to stretch.

o   Do several rounds and then rest.

Rep Range

·         Two sets with 10 to 14 reps per set. So, do this to both low, mid, and high cable crossover. And during the change, if sets, take a 0.5-minute rest.

Muscles Targeted

·         Sternal heads

·         All Pectoralis muscles

·         Arm muscles

·         Deltoid

·         Latissimus dorsi

Effectiveness of The Cable Crossover

It helps with the burning of calories besides gaining chest muscle mass. Like the bench press, it helps in improving your physique and the development of a defined symmetry. And when the workout becomes monotonous, it has several variations for muscle activation.

Benefits

·         A wider range of motion due to free scapulae

·         Excites old workouts through variation

·         Quick workout and saves time since you are using the same machine

·         Works on your core

·         Unilateral workout

Equipment you’ll need

·         Cable crossover pulley machines

Cable Crossover Variations

·         Dumbbell pullover

·         Dumbbell fly

·         TRX chest workout

If you want a change in chest workout, try any of these variations. They eliminate monotony when exercising and promote muscle activation.