Cable crossovers are an isolation exercise that effectively targets the chest muscles, particularly emphasizing the inner chest. This exercise provides constant tension throughout the movement and allows for a greater range of motion than traditional chest exercises.
Step by step guide:
- Position yourself between two high cable pulleys
- Grab each handle with palms facing forward
- Step forward slightly, staggering your stance
- Start with arms wide and slightly bent
- Pull handles down and across your body
- Cross hands at the bottom of the movement
- Squeeze chest muscles as hands meet
- Control the return to starting position
- Perform 12-15 repetitions for 3-4 sets
Tips
Maintain slight bend in elbows throughout. Focus on using chest muscles, not arms. Keep core engaged for stability. Control both the lowering and lifting phases. Lean slightly forward for better chest engagement.
Benefits
Develops inner chest definition. Improves chest muscle isolation. Provides constant tension for muscle development. Enhances mind-muscle connection. Allows for better peak contraction.
Prevention
Start with lighter weights to master form. Avoid if experiencing shoulder pain. Don’t lock elbows at any point. Maintain proper posture throughout. Warm up shoulders thoroughly before exercise.
