Standing Cable Crossovers - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Chest
Secondary Muscles Worked: Shoulders

The Standing Cable Crossover is a great exercise geared toward muscle contraction and sculpting the pecs. The most important thing to remember when performing the Standing Cable Crossover is that it must be done with precision otherwise you will not receive the full benefit. To get a smooth motion refrain from piling on too much weight and instead focus on technique. At the end of each rep it is also worth flexing your chest muscles as hard as you can for a couple of seconds before returning to the start position.

Standing Cable Crossovers - Exercise Workout & Technique

  • Stand in between the cable machine grasping the handles attached to the cables of the overhead pulleys.
  • Position yourself so that you are balanced ahead of the line running between the 2 pulleys. Reach your arms out to each side of your body.
  • Crunch forward from your midsection, contracting with your pecs as your brings your hands forward as if you were hugging a tree.
  • At the centre point when your hands come together, make one cross the over as you contract to enhance the contraction, changing the hand that crosses over every second rep.
  • Ensure the time spent in the eccentric phase (arms getting further apart) is twice as long as the concentric phase (arms coming closer together).
  • Complete the desired amount of repetitions.

Standing Cable Crossovers - Tips & Safety

  • Maintain control of the movement throughout the exercise - ensure that the torso and arms are stationary with the only movement coming from the shoulder joint.
  • Hold and squeeze the pecs at the peak of the movement.

Standing Cable Crossovers - Alternatives

  • Keep hands crossing over the same way within a set, and change in the next set.
  • Vary the end hand position - pointing closer to the floor or further up towards your face.
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