Cable crossover alternative

Updated On: April 04, You've knocked out your bench press sets and are looking to finish off your chest workout with a serious burn.

Home » Alternatives. Firstly they rely on a cable machine which is an expensive and often not practical indulgence for lots of home gym owners. There are more functional and effective exercises out there. A full-range crossover allows you to go from a wide pectoral stretch to the full contraction of the muscle. The internal rotation at the shoulder can be very useful for some people — throwers and swimmers in particular. They also engage the pectoral muscles effectively without using the anterior deltoid as much as other exercises, making it useful for those who are trying to reduce stress on the shoulders. The stretch is also an important element of the lift.

Cable crossover alternative

The cable crossover is one of the most commonly performed exercises for isolating the chest muscles. It is great for keeping constant tension in the pecs throughout the range of motion. However, you may want to choose an alternative if you get bored or do not have access to a cable machine because your gym does not have one or you train at home. In this article, I will go through what makes a good cable crossover alternative, how to perform each exercise, and how to make the most out of each variation. I have included alternative exercises that use machines, dumbbells, Olympic rings, suspension trainers, free weight plates, and your own bodyweight so you can isolate the pecs regardless of what kind of equipment you have. The primary muscles used in the cable crossover are the pectoralis major and pectoralis minor, which are the main chest muscles that you can see on a body. The pectoralis minor assists in the stabilization of the scapula your shoulder blades and helps you bring your shoulders down and forward. The secondary muscles used in the cable crossover are the front deltoids the front of your shoulders and the serratus anterior, the striated muscles underneath your armpit and between your pecs and abs. They work whenever you bring your shoulder blades forward in an exercise. Even though these secondary muscles assist the exercise through stabilizing the larger muscles, the cable crossover movement comes through the squeezing of the pectorals with minimal involvement of the triceps at the elbows. A good cable crossover alternative will work the same muscles by following a similar movement pattern.

Doing it on a machine allows for a fixed plane of motion which can make it a safer option compared to using a pair of dumbbells.

The cable crossover is a cable machine exercise that allows you to work your chest from different angles. In this guide, we will look at a selection of the best cable crossover alternative exercises that you can do to help you achieve similar benefits. The cable crossover is one of the most popular chest exercises in any gym, but it is not always the most practical. In this guide, we will look at what makes the exercise effective. The cable crossover is a cable machine exercise that isolates the pectoral chest muscles. It allows you to work your chest from different angles.

April 12, 9 min read. For those of us chasing gains, there are some myths that come back again and again… and again. But you may still find yourself believing that the only way to achieve a chiselled chest and beast-like upper body strength is by spending your days and nights at the cable crossover. There are many other moves that will carve out your pecs and bulk up your upper body. Ready to make chest day the best day of the week? Read on. Changing up the angle of your cable crossover exercises lets you target your lower and upper pecs as well as other muscle groups.

Cable crossover alternative

The bench press may not be your best bet for big pecs. Make no mistake, barbells are fantastic tools for getting stronger and gaining muscle. To sculpt and shape your pecs, you should incorporate movements like the cable crossover into your workout routine. Most gyms will also have an assortment of different handles, so you can find one that fits comfortably in your palm. The standard cable crossover is performed from a standing position. Your arm should align with the cable itself. From the starting position, draw your arms across your body toward your midline with your elbows loose and mostly straight. Your hands should criss-cross each other at roughly sternum-height at the end of the repetition. The crossover is not the most versatile exercise out there. It may not be as technical as, say, a snatch or sumo deadlift , but there are certainly a few specific elements to be aware of before you get started with the cable crossover.

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Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. This is a set that consists of using rest-pauses until no more repetitions can be performed. Bolivia BOB Bs. There are many other moves that will carve out your pecs and bulk up your upper body. Cable machine flyes are one of the closest possible alternative exercises to the cable crossover, with an extremely similar angle of resistance, form, and level of intensity if the machine is adjusted in such a manner. The head that is active during the crossover is the anterior deltoid. Looking for something on the site? You will need a pair of exercise sliders or furniture sliders and a floor that is flat and smooth. Choose weights that challenge your muscles, but also allow you to maintain good form throughout your workout. The long term trade off for people who do a lot of internal rotation work and not enough upper back work is poor posture.

The important thing to note about a cable crossover is that it provides a specific chest stimulus. The chest should be doing almost all the work in this exercise, meaning you can get an excellent pec workout with a relatively lightweight. Not only that, but it helps to control the weak part of the movement the end range.

Please add product to your wishlist to see them here. Making the right choices and putting in the effort can put you on the road to developing the well-defined chiseled chest of your dreams Frequently Asked Questions What Muscles Do Cable Crossovers Work? Rogue Ohio Cerakote Bar. The difference between the dumbbell fly and the cable crossover is that there is reduced tension in the pecs when your hands are close together for the dumbbell fly. Grab both handles in one hand, stand sideways onto the post, and place your feet shoulder-width apart. This is why the extra range of motion when you cross the cables over each other provides additional pec contraction. Single-arm, or unilateral, training is an excellent way to address strength imbalances. The incline dumbbell fly uses an inclined bench to hit the top of your pecs. This is one of the best exercises for focusing on that all-important mind-muscle connection. Comparison among the EMG activity of the pectoralis major, anterior deltoidis and triceps brachii during the bench press and peck deck exercises. The exercises above are incredibly efficient and effective ways to build that strength and get yourself a ripped and rock-hard torso. They are good cable crossover alternative exercises if performed in the correct way. Dumbbell Chest Fly The dumbbell fly will push your pecs to the limit while strengthening the chest, shoulders and triceps.