Cable Crossovers

Normal 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.

Standing Cable Cross-Overs

  • 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.