Low cable crossover12/20/2023 ![]() Second, the cable crossover also offers the chance for you to hit all levels of your chest without much hassle. ![]() So why choose the cable crossover over the bench press?įirstly, if you are looking for aesthetics, then the cable crossover will get you there faster. In a study conducted by a team of researchers from the University of Wisconsin, the bench press was regarded as the best exercise to activate the pectoralis major, with the cable crossover coming closely in 3 rd position. The bench press will always be regarded as the number one exercise to build your chest. If you have a shoulder injury, however, do not attempt to do the cable crossover as it provides less support to the rotator cuff. However, the exercise is an isolation move, meaning that it targets one specific group muscle, instead of a group of different muscles.Ī post shared by 유성봉명동“리턴청춘PT” that reason, the cable crossover is commonly seen among bodybuilders or people who are working out for aesthetics purposes and get a bigger chest. To be honest, anyone can and should add the cable crossover to their training routine. Control your tempo on the eccentric and concentric phases of the movement. This is not a competition to finish a precise number of reps in the fastest time possible. By moving your elbows or pushing through your shoulders, you will refrain your chest muscles to work as much as they should in this exercise and steer away from the focus of the cable crossover. The hands should almost touch each other in front of your body, but not close to you, at the end of the movement. In that way, you will maintain the arch movement pattern the exercise requires. There are a few mistakes easy to do, but luckily easy to avoid as well.Īs with most chest exercises, the elbows should be locked in and not bend at any time during the movement to activate properly your chest muscles. Lower chest (handles in a high position, usually above the head)Īlthough minimal, the cable crossover will also engage other areas of your chest, your back and shoulders: pecs minor, rhomboids, levator scapulae, anterior delts, and latissimus dorsi.Middle chest (handles in mid-position, usually shoulder height).Upper chest (handles in a low position).In a controlled manner, slowly bring your arms to the initial position.Īs stated before, the cable crossover can have three different starting points, making it three distinctive exercises, although they all target your chest.Squeeze your chest muscles while bringing the hands to nearly touching each other.Pull hands down if you put the handles in a high position, pull the hands in front of your chest if the handles are shoulder height, or pull the hands up if the handles were firstly placed low. Pull your hands in front of your body in an arch shape.Put one foot ahead of the other with the knee bent to help you maintain balance while performing the movement. Keep your back straight at all times during the exercise. ![]() Cables should be stretched and you should feel the weights pushing back your hands.Take one step forward so the weights in the cable machine slightly come out of the stack.Standing up, grab the handles, one in each hand.Regardless of which position the handles are placed, the movement pattern is the same for all three exercises: Depending on where you put the handle, it also targets different muscles on your chest. There are three different ways to do the exercise, depending on how high (or low) you put the handles. You will need a cable machine to be able to perform the cable crossover. How many reps and how much weight to liftįind out all you need to know about the cable crossover.The cable crossover might be just what you need if you don’t enjoy laying down on the bench and pressing plates, or dumbbells, up and down. The cable crossover is often overlooked, although it is a great exercise to strengthen your entire chest and has a few perks that the bench press does not. When it comes to sculpting your chest, many people turn to the good old bench press. ![]()
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