Using MomentumĪdding some “body English” or intentional cheating can help you lift more weight, but it might cost you proper form and your muscular engagement along with it. Doing so allows you to utilize the full range of motion of your chest, which may help you grow your pecs a bit quicker. If you’re performing a crossover movement, you probably want to actually cross your hands at the end of each rep. 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. For Endurance: 2 to 3 sets of as many as 20 reps with a light weight and limited rest.For Muscle Growth: 3 to 4 sets of 8 to 12 reps with a moderately-heavy weight.Your best bet is to program the crossover to fulfill one of these two primary purposes: It’s an isolation movement specifically meant to train your pecs - that doesn’t mean that you can’t attack different fitness-related goals with it, though. The crossover is not the most versatile exercise out there. Your hands should criss-cross each other at roughly sternum-height at the end of the repetition.Ĭoach’s Tip: Alternate which hand passes the other on each rep of the crossover. Step 3 - Draw and Squeeze Credit: Jaengpeng / Shutterstockįrom the starting position, draw your arms across your body toward your midline with your elbows loose and mostly straight. Your arm should align with the cable itself.Ĭoach’s Tip: Your arm should be just a bit behind your torso in the starting position. Once you’ve got the handles at the proper height, grab one in each hand, take a small step out, and tilt your torso forward slightly as if you were going to bow. Step 2 - Grab and Brace Credit: Nestor Rizhniak / Shutterstock Therefore, you should adjust the height of the cable pulleys such that they’re roughly around shoulder level or slightly above.Ĭoach’s Tip: Take a moment to find the exact right height that is comfortable for you. The standard cable crossover is performed from a standing position. Step 1 - Find the Right Height Credit: Tatiana Chekryzhova / Shutterstock Most gyms will also have an assortment of different handles, so you can find one that fits comfortably in your palm. To get started with the cable crossover, all you’ll need is, well, a cable station with two adjustable “arms” or an adjustable vertical pin. Here’s everything you need to know, and a little more, about the crossover and how to perform it perfectly. ![]() Credit: Vladimir Sukhachev / Shutterstock This exercise has a few things going for it that merit inclusion into any chest-focused workout, whether you’re a bodybuilding enthusiast or not. To sculpt and shape your pecs, you should incorporate movements like the cable crossover into your workout routine. They don’t need to be the start and end of your exercise routine, though. Make no mistake, barbells are fantastic tools for getting stronger and gaining muscle. The bench press may not be your best bet for big pecs.
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