Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other.
Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist. Your knees and arms will be slightly bent and have your hands in line with your shoulders to begin.
Step 3: In a pushing and arcing motion, extend your arms in a wide arc, maintaining a stretch, until your hands come together in the middle. Your finishing point should be in line with the center of your body and your palms will be facing you at the end of the movement. Keep your arms and knees slightly bent throughout, maintaining a tight upper body as you lean slightly forward.
Step 4: Return your arms to their starting position in a controlled manner, feeling a strong stretch until the starting position. Even in the starting position you should feel a slight stretch and tension on your chest.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached. Weight can be increased in between sets.
Benefits:
Cable Crossovers are a great movement to etch in detail to your chest and it ensures a great stretch and contraction, helping build power and strength off the chest, while also building muscle in your chest (especially the inner chest), shoulders and triceps.
The constant tension and stretch works your chest continuously, forcing your chest to really squeeze.
This can be a great supplemental exercise when you are focusing on chest movements.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
If you are not directed to the Trainer click HERE
Exclusive information from top medical doctors, strength coaches and scientists that you can't find anywhere else, right to your email!
