Cable Crossover

Cable Crossover is a chest exercise and primarily targets the pectoralis major. To a lesser degree, it also works the anterior deltoids and the triceps.

Equipment

Exercise Rating

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Introduction

The Cable Crossover is a highly effective isolation exercise designed to target the pectoral muscles, particularly the inner chest. Utilizing a cable machine, this exercise allows for continuous tension throughout the movement, promoting muscle hypertrophy and enhancing the definition of the chest. By adjusting the pulley height, the Cable Crossover can also engage different areas of the pectorals, making it a versatile addition to any chest workout routine. Ideal for both beginners and advanced lifters, this exercise not only aids in muscle growth but also improves overall chest symmetry and strength.

Execution

How to Execute Cable Crossover

Setup

  1. Position the pulleys on a cable machine to the highest setting.
  2. Attach a single handle to each pulley.
  3. Stand in the center of the machine with your feet shoulder-width apart.
  4. Grasp a handle in each hand with your palms facing down and step forward slightly to create tension in the cables.
  5. Lean forward slightly at the waist, keeping your back straight and your core engaged.
  6. Extend your arms out to the sides with a slight bend in your elbows. This is your starting position.

Execution

  1. Exhale and bring the handles together in front of you in a wide arc, keeping a slight bend in your elbows throughout the movement.
  2. Focus on squeezing your chest muscles as the handles meet in front of your body.
  3. Hold the contraction for a brief moment.
  4. Inhale and slowly return the handles to the starting position, maintaining control and tension in the cables.
  5. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully return the handles to the starting position.
  2. Release the handles and step back to a neutral position.
  3. Ensure the pulleys are secure and the area is clear of any obstacles.

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