How To Do Cable Crossover

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 At any gym, the cable crossover machine will almost certainly be occupied at all times. It's arguably the second-most-visited location, after the water fountain (or, more recently, the shake bar!). Have you ever wondered why the squat rack appears to be empty all of the time?!

Anyway, why is this enormous iron and cable setup so popular among gym rats? Because it's said to be the ideal area to achieve that deep line between the chest that so many men desire, and because it's a whole lot cooler than the seated pec deck machines! Is it just me, or does that look so 1980s?!

If you go to any gym, the cable crossover machine will almost always be occupied. It's definitely the second most visited location, after the water fountain (or, more recently, the shake bar!). Have you ever wondered why the squat rack seems to be empty all of the time?!

In any case, why is this enormous iron and cable arrangement so popular among gym rats? Because it's said to be the ideal area to achieve that deep line between the chest that so many males desire...and because it's a whole lot cooler than the seated pec deck machines! Is it just me, or does that look like something from the 1980s?

That being said, not all cable crossovers are created equal. By a long shot, no. Consider all of the variations you've noticed. Guys crossing their arms low to high, high to low, one at a time, lying down on a bench like a wire fly, and so on.

The problem is that they're all erroneous (at least when it comes to developing the lower and inner chest to its full potential!). Why are these incorrect? Because the biggest mover of the weights in these exercises is frequently the body's momentum and unwelcome contribution of the lats and serratus muscles, not the muscles you're attempting to work!

How To Do Cable Crossover


How To Do Cable Crossover

To conduct the cable crossover, you will require a cable machine. Depending on how high (or low) you place the handles, you can perform the exercise in three different ways. The handle targets different muscles on your chest depending on where you position it.

The movement pattern is the same for all three exercises, regardless of where the handles are placed:

  • Standing up, take one of the handles in each hand.
  • Take a step forward so the cable machine's weights are slightly protruding from the stack.
  • The cables should be stretched, and the weights should press your hands back.
  • Throughout the workout, keep your back straight. To help you maintain balance while completing the technique, place one foot forward of the other with the knee bent. This is the starting point.
  • Make an arch with your hands in front of your body. Pull the hands down if the handles were placed high, in front of your chest if the handles were at shoulder height, or up if the handles were initially placed low.
  • Squeeze your chest muscles while bringing your hands to a point where they are almost touching.
  • Slowly return your arms to their original position in a calm manner.
  • That counts as one rep.


Fast Inner and Lower Pecs Development with One Exercise

So, what are your options? Simply put, isolate yourself even more. ISO Low Cross, to be precise! That's the name of the workout I think is the most effective for developing inner and lower pecs. It's actually quite simple to do, but not so simple to finish!

Set up two low pulleys on either side of you to begin. Take the standard weight for high-to-low cable crossovers and reduce it by at least half. Then, with your palms facing behind you, hold each handle and stand with your feet slightly wider than shoulder width apart and your arms straight and out to your sides (essential to activate the internal rotators of the shoulder to pre-active the chest muscles).

Bring your hands in front of your body a little and cross them right over left (no higher than waist height). From the bottom up, you'll feel the squeeze all the way down the center of your pecs. Slowly return to the beginning position and repeat, crossing the left over the right this time.

Alternate in this manner until your pecs feel like a raging inferno...then do a couple more!


The Cable Crossover Exercise Has Been Resolved!

That is all there is to it. The cable crossing exercise is now complete! For the price of one, you get isolated pec involvement, less momentum, a ground-based movement, and two sections of the chest developed! What more could you possibly want?

Of course, balanced, impressive pecs from all angles (I can hear you saying it!)! Now you can....just don't tell too many people about the benefits of this exercise, or you'll have to camp out at the gym the night before your workout to ensure you get a turn at the cable cross station!

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