ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Master the Cable Crossover Workout to Stay Fit and Fine

All you need to know about cable crossover workout.

by Anusha
in Wellness
Reading Time: 5 mins read
Master the Cable Crossover Workout to Stay Fit and Fine
Share on FacebookShare on Twitter

Cable crossover is a great strength training workout that is used to bulk up your chest. If you want to build a strong upper body and increase the size and strength of chest muscles then it is the ultimate choice of workout. Cable crossover is a compound exercise. It hits your pecs from the initial position and then continues to target the outer pecs muscles. The pulley position in cable crossover is the key to target the major muscle group in the chest and gain the highest benefit.

Cable crossover is a personal choice of isolation workout for bodybuilders and professional athletes. But it is often a neglected workout by common gym-goers. Most people prefer bench press the cable crossover. Not many people understand that performing crossover with many different angles will give the same benefit as you get in the bench press. Let us check more relevant information about cable crossover and how to master it.

How to do a Cable Crossover Workout

How to do a Cable Crossover Workout
  1. The pulley should be set according to your height and the complete setup and cable holding position should be done under the supervision of your gym instructor.
  2. Stand between the machine at the center position with feet being shoulder-width apart.
  3. A neutral spine and straight back are necessary to do this exercise correctly.
  4. Slightly bend your elbows and torso in a forwarding position.
  5. Pull the cable down in a cross position by engaging your core.
  6. Reverse back to the initial position.

See also: Everything you Need to Know About Olympic Trampoline

Cable Crossover Variation

High Cable Crossover

High Cable Crossover
  1. The setup of the pulley machine should be at the highest notch. The position should be the same as that of the standing cross over the position.
  2. Stand between the machine and hold both the handles.
  3. Place your left leg forward and bend your elbows.
  4. Pull the cable down to mid-thigh level by contracting your chest muscles.
  5. Hold it for 3-5 seconds and move the cable back to the initial position.
  6. Repeat this movement by switching to the right leg.

Single Arm Cable Crossover

Single Arm Cable Crossover
  1. The setup is the same as that of standing crossover.
  2. Your feet should be shoulder-width apart.
  3. Pull the cable down only with your single arm in front of your chest.
  4. By squeezing your pecs at the end of the movement, move the cable back to the initial position.
  5. Proper breathing techniques should be applied throughout the movement.
  6. Repeat this single-arm pull with the other arm.

Low to Midchest Crossover

Low to Midchest Crossover
  1. The position will be the same as the standard cable crossover.
  2. Here for low cable crossover, the cable position should be at the lowest point of the machine.
  3.  You have to pull up the cable until slightly above your upper chest.
  4. For midchest crossover, the cable position should be at the middle level of the machine.
  5. By forming semicircle motion, pull the cable to your midchest in crossways.

See also: Do Push Day Workout to Bulk Up Your Body and Get Strong Muscles

Resistance Band Crossover

Resistance Band Crossover
  1. You can do cable crossover without a machine in the comfort of your home using a resistance band.
  2. You need a steady object to perform crossover.
  3. Tie the band to a stable object and make sure the grip is stiff.
  4. Stand against the object and grab the bands with both your hands.
  5. Pull the bands by keeping your arms extended towards each other. Pecs, deltoids, biceps and traps are the targeted muscles of this crossover.

Cable Crossover Blunders

Cable Crossover Blunders
  1. A lot of people pull the cable down by pressing through the shoulders. This is a common mistake and should be avoided as it causes elbow tension.
  2. Instead, initially, your arms should be fully extended and while crossover, slightly forms an arc and then pull the cable down.
  3. The foot position affects your exercise. The most common mistake is not maintaining proper foot position while pulling the cable. Maintain proper foot stance by keeping one leg in a slightly sideways position.
  4. Not being at the center position, will put a strain on one of your shoulders. So do not move on either side of the pulley machine. Stay in between the machine at the center position and then perform crossover.

Benefits

Benefits
  1. A major advantage is the activation of main muscles groups like abs, chest, biceps, hips.
  2. It is a bilateral exercise which means it works on both sides of your body at a time. So less time is needed to work out since the majority of muscles are working together. However, some variations of cable crossover are unilateral too.
  3. The exercise targets your main chest muscles and contributes to the growth of muscle mass.

Read Also:

What Happens Inside a Nude Yoga Class and How to do It

Enjoy a Horse Riding Experience At Least Once in Your Lifetime

Buy The Best Everlast Punching Bag for Your Home Gyms

Explore Varieties of Smoothie King Menu and Improve Your Fitness

Previous Post

What Happens Inside a Nude Yoga Class and How to do It

Next Post

Interesting Facts About Ketones Drink and its Health Effects

Related Posts

Get V Lines in 4 Weeks With This Intense Workout Plan

Get V Lines in 4 Weeks With This Intense Workout Plan

March 22, 2023
3

The V lines are where the obliques meet the transversus abdominis muscles. The lines are one of the men's most coveted...

A Home Gym

The 7 Best Home Gym Equipment For Men

March 23, 2023
1

Building a home gym and and finding the best home gym equipment for it is a difficult task. There is...

aneurysm

Brain Aneurysm Prevention Tips: 5 Lifestyle Changes That Can Lower Your Risk

March 17, 2023
15

A ticking time bomb also known as brain aneurysm lies within each of our brains, waiting for an opportunity to...

exercise

The Link Between Exercise and Mental Health

March 15, 2023
134

Exercising affects our mental health. Mental health affects our motivation to exercise. According to several studies, exercise can improve an...

weight loss

Weight Loss Struggle: 5 Surprising Factors That Could Be Sabotaging Your Efforts

March 14, 2023
411

The weight loss process requires perseverance, commitment, and self-control. Although many people begin this journey with great expectations and a...

reformer pilates

Pilates 101: Discover the Benefits of This Popular Workout

March 14, 2023
23

Have you ever heard about Pilates? It's a workout that's been around for over a century and is still growing...

Leg Exercise

Best Exercises For Bigger Legs Without Any Equipment – 2023

March 13, 2023
60

Are you planning to have a bigger legs but you are run out of budget? Don't worry because you can...

A Picture Of Man Flexing His Muscle Gains

You’re Killing Your Gains With This Bad Habits – 2023

March 13, 2023
42

Are you trying to build some muscle gains but hardly seeing any results? You could be sabotaging all your efforts...

12-3-30 workout treadmill routine

The 12-3-30 Workout: A Beginner’s Guide to Understanding This Popular Treadmill Method

March 11, 2023
178

The 12-3-30 might be worth a try if you're bored of your same old treadmill routine. But before you get...

Load More

Men’s Fashion Accessories: 10 Easy Ways To Style Your Same Old Boring Outfits

Sex Drive Killers: 5 Foods and Drinks Ruining Your Bedroom Game

Find Best Men’s Watches: 8 Important Things To Consider

7 Best Whiskey Brands for Any Occasion

7 Grooming Essentials For Men: Discover How To Maximize Your Handsome Potential

The top 5 cocktail recipes every man should know

  • About
  • Disclaimer
  • Email us: [email protected]

© 2023 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website – activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2022 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.