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
- 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.
- Stand between the machine at the center position with feet being shoulder-width apart.
- A neutral spine and straight back are necessary to do this exercise correctly.
- Slightly bend your elbows and torso in a forwarding position.
- Pull the cable down in a cross position by engaging your core.
- Reverse back to the initial position.
Cable Crossover Variation
High Cable Crossover
- 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.
- Stand between the machine and hold both the handles.
- Place your left leg forward and bend your elbows.
- Pull the cable down to mid-thigh level by contracting your chest muscles.
- Hold it for 3-5 seconds and move the cable back to the initial position.
- Repeat this movement by switching to the right leg.
Single Arm Cable Crossover
- The setup is the same as that of standing crossover.
- Your feet should be shoulder-width apart.
- Pull the cable down only with your single arm in front of your chest.
- By squeezing your pecs at the end of the movement, move the cable back to the initial position.
- Proper breathing techniques should be applied throughout the movement.
- Repeat this single-arm pull with the other arm.
Low to Midchest Crossover
- The position will be the same as the standard cable crossover.
- Here for low cable crossover, the cable position should be at the lowest point of the machine.
- You have to pull up the cable until slightly above your upper chest.
- For midchest crossover, the cable position should be at the middle level of the machine.
- By forming semicircle motion, pull the cable to your midchest in crossways.
Resistance Band Crossover
- You can do cable crossover without a machine in the comfort of your home using a resistance band.
- You need a steady object to perform crossover.
- Tie the band to a stable object and make sure the grip is stiff.
- Stand against the object and grab the bands with both your hands.
- 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
- 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.
- Instead, initially, your arms should be fully extended and while crossover, slightly forms an arc and then pull the cable down.
- 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.
- 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.
- A major advantage is the activation of main muscles groups like abs, chest, biceps, hips.
- 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.
- The exercise targets your main chest muscles and contributes to the growth of muscle mass.