cable crossover
How to Do Cable Crossover Exercises
One of the best ways to work your chest muscles, the cable crossover is a great machine that helps stretch your pecs from the start position, hitting the outer pec muscle fibers. Read the Buzzle article to find out how you can do these exercises correctly.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
The Machine
What is a cable crossover machine all about? There are 2 weight stacks on either side of the machine, which are connected by an overhead metal frame. Between these 2 weight stacks, you can easily stand and do some effective exercises. Since the machine requires you to stand and workout, there is immense resistance available. The chest muscles are isolated completely as they work just dumbbell fly, or pec deck machine fly. In order to perform an intense workout routine, the exercises are done. Now that you know what this machine does, let's go over some workout routines that you can perform.
The Exercises
Both men and women can perform the exercises mentioned below. However, as most men are interested in getting bulging chest muscles, they should set the weight in the stacks and then do the exercises. As for women, the selection of weights may comparatively be lower. Depending on your personal fitness level and goal, you can adjust the weights to increase or decrease the intensity of the workout.
Curls on the Machine
- First, select the weight on both stacks and stand in the center of the machine.
- Place your left hand around the left handle, and your right hand around the right handle.
- Keep your feet shoulder-width apart when you stand; look ahead.
- Inhale, and while exhaling, pull on the cables with both hands, or one by one.
- Hold the position for a second, and come back to the starting position.
- Make sure your elbows are slightly bent during the movements.
- Do 3 sets of 15 repetitions on both arms.
- This exercise works your biceps, shoulders, chest, and back muscles.
- Place an exercise mat in the center of the machine, and hold the handles with both hands.
- Kneel down on your knees and keep your arms relaxed.
- Look ahead, and keep face the forearms forward; and now inhale.
- While exhaling, pull on the handles, bring it closer to the shoulder level.
- Hold the position for a second, and come back to the starting position.
- Do 3 sets of 15 repetitions on both arms.
- This exercise works on your arms, shoulders, and chest.
- Stand in the middle of the machine, and hold the lower handles with both hands.
- Place one leg behind the other throughout the workout; keep your front knee bent.
- Inhale, and while exhaling, pull on the handles and bring them in front of your chest.
- Hold the position for a second, and come back to the starting position.
- Do 3 sets of 15 repetitions on both hands.
- This exercise works on your arms, chest, back, and shoulders.