Cable crossover exercises are one of the most wonderful exercises that contribute to highlighting the features of the chest muscle and give it a more wonderful aesthetic shape, and this is what we will explain in these exercises today:
Best Cable Workouts For Chest
1. Cable Crossover
First, you have to put the two pulleys in a high place above the head, then you have to choose the required weight according to your ability, then hold a handle in each hand.
Take a step forward while pulling both arms at the same time in front of you, and you should also bend the back slightly towards the front, this will be your initial position.
Extend the arms fully toward the sides until you feel an elongation in the chest muscles, in conjunction with inhaling air during this part of the movement.
Then return the arms to the initial position, in conjunction with the exit of air from the lungs during this part of the movement, and keep the same path you used during the extension of the arms (in an arc).
Stop for a few seconds at the initial position and then repeat the movement again, according to the number of repetitions required during the exercise.
How to perform this exercises:
- Do the exercise 3 times, with 8 to 12 repetitions.
- You can change the point where the arms meet (up or down) to affect either the upper or lower part of the chest.
- Keep the back and chest steady throughout the movement.
- The weight used is according to the ability of the trained person.
You can see how to do the exercise in this Scott Herman video:
2. Cable Fly upper chest exercise
Cable Fly upper chest exercise details:
- Target muscle: the lower part of the major chest muscle.
- Other muscles used in the exercise: the upper part of the major chest muscles, the lower chest muscles, the front shoulder muscles, the posterior shoulder muscles, and the lateral chest muscles.
- Technology: insulation.
- Forces used: propulsion.
Steps of the cable fly upper chest exercise:
- Fix the two cables to a high level and attach two handles to each end.
- Hold the left handle with the left hand and the right handle with the right hand.
- Bend forward slightly by bending your knees and thighs.
- Roll your shoulder inward so that your elbows and shoulders are levels.
- Exhale as you pull down the cables as if you are cuddling someone, keeping your joints slightly bent.
- Count to two, as your chest muscles get tighter
- Breathe deeply while reversing the movement until you feel a slight stretch in your chest muscles.
- Repeat the exercise
Cable Fly upper chest exercise instructions and tips:
- Keep your back straight and your body still, just move your arms.
- Keep your elbows slightly bent.
- Instead of just bringing the handles closer together, you can increase the movement so that each handle crosses the other side as if you were hugging one of them.
- By wrapping your shoulder inward (to keep your shoulder, elbow, and forearm at the same level), you isolate the major muscle of the chest, by making the place of its beginning and end on the same line.
- The cable fly chest exercises regularly do not use the same muscles that the cable fly high chest exercise uses.
A video showing the fly upper chest cable:
3. Inner chest workout.
You can likewise attempt the lying link chest fly. So as to do it, place a seat in the station. Connect stirrup handles to the low pulleys, set down on it, and snatch the handles of the chest exercise machine.
The poundage will be like the activity with hand weights. Notwithstanding, on account of the opposition of the machine, your muscles won’t unwind for a second, that is, the activity will be much more compelling. It will assist with getting characterized pectorals even sooner.
The link connections ought to be gotten a handle on with an unbiased grasp with your palms confronting each other.
Gradually lower the link connections outward to your sides, make sure to keep your arms marginally bowed until your arms are corresponding with the ground evenly, breathing in all through the development.
Raise the link connections until they almost meet at the top (over your chest), breathing out all through the development. Rehash the same number of redundancies as are wanted.
Major Errors For Fly Cross-Over Cable Workout For Chest
1.Opening and closing your arm
All single-joint movements for the pecs have one thing in common: the elbows are locked in a slightly bent position for the duration of the movement.
Namely, the degree of curvature of the elbows does not open and close during the repetition. The position stays pretty much the same all the time, leading to a big arching motion, as if you are hugging a barrel or tree trunk.
However, many beginners close their elbows in the stretched position, as would be the case in a press motion, and extend their arms over the contraction.
This is called “pressing your flyes” and it is especially common when you are using a weight that is too heavy. The problem is, it turns a single-joint movement into a poly-joint movement, which means the triceps and shoulders are doing some of the work that the pecs have to do.
Load lighter and perform the movement on a pec-deck machine with your arms locked in the slightly flexed position as shown above.
2. You keep your feet tight
Crossover is more difficult when your feet are tight, because then you are no longer able to fully absorb changes in your center of gravity. This extra level of difficulty leads some people to believe that it makes the movement better. But this is not the case.
The cross-over is a bodybuilding exercise that is played in detail and not by engaging the whole body. Anything you do to make the movement harder, especially with regard to balance, will ultimately affect your ability to perform your reps qualitatively and you will not feel what you should.
Spread the stance of your feet, wide enough with your knees locked so that you can feel stable and focus on what’s going on in your pecs.
3. You don’t use multiple angles
One of the most important aspects of cable crossover is that you are not stuck in just one position. In fact, by moving the pulleys up, down, in the middle, you change the angle of traction on the muscle fibers of the chest.
This allows you to manipulate the target points you want to work on at your pecs level: low pecs, mid pecs or high pecs.
- High pulleys: If the pulleys are placed above you, the chest exercise will target the lower chest.
- Middle pulleys: The repetitions performed with the pulleys placed at mid-height will promote work on the inside of your pecs.
- Low pulleys: The cross-over with the pulleys in the low position will favor the upper chest.
- Mix up positions.
- I advise you to alternate between working up, down, and in the middle in between.
- Otherwise, if you want to feel a real “pump” effect in your pecs, do high and low pulley sets.