Exercises for cable crossover machine how to#
Exercises for cable crossover machine full#

These alternatives will enable you to find new ways to keep your training fun and varied. This is a great exercise to include later on in your session to change your focus, isolate the pecs and get a pump on! Cable Crossover Alternatives Rest for 30 – 45 seconds between sets but no longer than that. To build muscle, go for 3 – 5 sets of 8 – 12 reps. How Many Reps and Sets Should you Do for the Cable Crossover? You want the chest to contract as much as possible and do all the work.Īny excessive bending of the elbows will result in less stress for the chest. The shoulders should not be thrusted forwards to complete the reps. This will maximise your strength and muscle gains.

You should always feel a stretch in your pecs.Įach rep should be slow and controlled at all times.

Exercises for cable crossover machine full#

The full range of motion will result is better engagement and muscle recruitment. Make sure that every rep is full, smooth and correct. Make Sure to Use the Full Range of Motionĭon’t use partial reps. Your last few reps in every set should be very close to failure, yet you also want to be able to control the weight at all times and feel your chest contract effectively. When choosing what weight you should use, start light and build it up gradually. The Cable Crossover is not an exercise that any lifter should try to establish a 1 rep max.

Engage your pecs and move both handles upwards above your upper chest in an arc range of motion.

Fix the pulleys at each side of the machine to the lowest position.

Exercises for cable crossover machine how to#

Strong for life ©Alora Griffiths How to Do the Low Cable Crossover

Engage your pecs and move both handles downwards to mid-thigh level of your body in an arc range of motion.

Fix the pulleys at each side of the machine to the highest position.

Slowly return your arms to the starting position and exhale.

Pause in this position and squeeze your chest as tightly as you can.

Engage your pecs and bring both handles in front of your body in an arc range of motion.

Inhale and brace your core, glutes and grip.

Walk a few paces forwards then adopt a split stance.

Grip both handles and stand in the middle.

Clip a single grip handle to each one of the cables.

Affix the pulleys at each side of the machine to the same level as your armpits.

There are many benefits to this effective exercise. It has ancillary benefits for grip and forearm strength as well. The exercise also works the shoulders, upper back and traps. The Cable Crossover develops and works the sternal heads of the pectoralis.

Is Cable Crossover Better than Bench Press?.

Are Cable Crossovers Bad for Shoulders?.

Can You Get Cable Crossover Benefits with No Cable Machine?.

Minimising the Forwards Range of Motion.

Not Standing Equidistance Between the Cable Pulley Machine.

How Many Reps and Sets Should you Do for the Cable Crossover?.

How to Do the Mid Chest Cable Crossover.