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Cable Crossovers

Normal Cable Crossovers

Cable crossovers have a similar effect as flyes and can be done as an alternative. Cable crossovers may even be better due to the constant tension even in the closed (finish) position.

Grip the two handles from the upper pulleys on a cable crossover machine and bring your arms down and forward until they meet or cross in front of you
Keep control as you let the weight pull your arms back to the starting position.

Standing Cable Cross-Overs

Standing Cable Cross-Overs builds strength and mass in the entire pectoral but puts more stress on the inside and lower pectoral areas as well as working the front deltoid.

Start standing with your arms extended to the sides with your body positioned slightly ahead of the line formed between the pulleys.
Bend slightly at the waist and bring your hands together, with your elbows slightly bent
In a big hugging motion squeezing your pectorals at the end of the movement.
Slowly return to the starting position.
Make sure that you control the returning movement, if you don't (i.e.: let the weight rapidly pull your arms back) you can pull or tear a muscle.

Flat Bench Cable Cross-Overs

Flat Bench Cable Cross-Overs builds strength and mass in the entire pectoral but puts more stress on the inner pectoral area as well as working the front deltoid.

Start lying down on a flat bench between two floor level pulleys.
Bring your arms together over top of your chest.
Lower your arms in a sweeping arch with your elbows slightly bent until you feel your pectorals stretching.
Return your arms to the start following the same arch. you can stop at the top or continue and cross your hands slightly to work the pectoral to its fullest.

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