Choose a weight that is not so heavy as to pull your body back from its braced position.ANTAGONISTS: latissimus dorsi, deltoids (posterior), triceps.SECONDARY MUSCLES: pectoralis minor, coracobrachialis, serratus anterior, subscapularis, biceps.MAIN MUSCLES: lower pectoralis major, deltoids (anterior).Muscles InvolvedĬable crossover works a huge number of muscle groups, including the pectoralis major and minor (chest) muscles, serratus anterior (upper and outer rib cage), deltoids (shoulders), and coracobrachialis (inner upper arm). So it is very advisable to cross your hands over one another so that your wrists touch in order to get a much stronger contraction and to promote development in the center of your chest. Crossing over your hands at the bottom increases the range of motion and targets the inner, central portion of the pectorals. A low trajectory, in which the handles meet in front of your hip or waist, targets the lower fibers of the pectoral muscle. Pause a moment and squeeze out a peak contraction before slowly allowing the handles to return to the start position, resisting the weight as you do so. Cable CrossoverĪCTION: In a simultaneous downward/inward motion (in a wide arc), bring the handles to a point in the front of your midsection (in front of your waist), keeping your arms (elbows) slightly bent. Let your arms travel back in a wide arc so that they are just behind the line of your torso. Grasp the handles with your palms facing each other and bend your elbows slightly. STARTING POSITION: Attach D-handles to the upper pulleys (highest position) on a cable machine. Stand between the two pulleys with your legs semi-flexed (preferably with one leg set a little farther forward) and your trunk leaning slightly forward at the waist (approximately 15° to 45º) to fix your abdominal muscles. How to Perform Cable Crossover – Proper Technique This is one of the few exercises for the pectoral group, along with flyes, that does not make significant demands on the triceps (which operate only to fix the position) but does work the biceps, which can be compromised if technique is poor, the weight used is excessive, or you allow your elbow to straighten out too much as you open your arms. Using the cable machine also works your muscles over a large range of motion. In this chest and shoulder exercise, your body is not supported by a bench, so the stabilizing muscles of your core and legs have to work to keep you in position. In fact, the chest area should be worked at a variety of angles. The main advantage of the cable over dumbbells or a machine is that you can bring your arms either toward your abdomen or toward your head (or anywhere else between these two points) to change the angle at which the pectoralis muscles work. There is some front deltoid involvement as well. Cable crossover exercise is great for working the center (inner portion) of the chest.
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