![]() ![]() Set up in the same way as performing a standing cable crossover with stirrups on the top left and right-hand side of the cable crossover. The standing Cable crossover exercise recruits the third most muscle fibres in your chest, only behind bench press and flyes.Cable crossovers target the pectoralis major muscles' sternal heads, found in the bottom of your chest as well as activating muscles in your shoulder and back.Not forming an arc but pushing from the shoulders.Ĭable crossovers for chest can be performed with your feet together or without taking a step forward, however when you can lean forward it creates a deeper and more challenging repetition and is more stable.Pectoralis minor (chest), rhomboids (back), levator scapulae, anterior deltoids (shoulder) and latissimus dorsi (back)Ĭommon Mistakes with the Standing Cable Crossover: Breathe in on the relaxation phase and breathe out when contracting, keeping your head up at all times.Keep your elbows higher than your hands throughout the movement. Squeeze your chest at the end of the movement and slowly realise back to the starting position, before repeating the movement.Pull your hands down in front of your body in an arc shape until your hands meet around a foot in front of your midriff.Pull the weight forward with a slight bend in your elbows with your hands open (more advanced) or closed.Keeping your shoulders back and a straight back take a step forward into the resistance with one leg staggered in front of the other (normally dominant leg behind for support) with the front knee bent.Grab one handle with the inside of your one hand and take a step back to allow you to reach the second cable safely with your other hand.Attach stirrup handles to both high pulleys.When doing the high standing cable crossover place the handles high enough that when the handles drop they are roughly just above shoulder height.See here how to do perform the movement correctly and read on after on how to adapt the exercise: The standing cable crossover is the most common exercise in cable chest exercise that occurs in the gym. If fitness is your passion, go check out our range of fitness courses and Personal Trainer diploma here and start a career you truly care about. Cable cross over muscles worked for each exercise.Position and execute each movement and variation.Set-up the cable crossover equipment correctly for each exercise.In this article we’re going to show you how to: Single Arm Low Cable Crossover or Single Arm Low Cable Fly. ![]() Low Cable Crossover / Low to High Cable Crossover.Single Arm Cable Crossover or Single Arm Cable Fly.Decline Cable Crossover or Decline Cable Fly.High Cable Cross Over or High Cable Fly.When you normally think of the cable cross over, we normally associate this with high cable crossover or standing cable cross over as it’s sometimes referred, but there are countless other cable chest exercises that can be utilised: There are a few variances to the cable crossover for chest, depending on what part of the chest you're looking to focus or target. With the bench press dominating or being the first go-to movement in most recreational gym goer’s routine, exercise movement such as the cable crossover, get neglected or undervalued in workout programmes to bulk up and tone your chest.ĭon’t get me wrong, bench pressing or dumbbell pressing is “ the” exercise for putting on mass and targeting multiple muscle groups through different planes of motion, however real definition can be achieved through harnessing the various cable cross over exercises which we will show you in this article. Level 4 Diabetes Control & Weight Management. ![]()
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