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Cable Cross Over - Phase 3
Phase 3 Hypertrophy 1
Cable Cross Overs - Phase 3 - Hypertrophy Phase 1 - Day 4: Welcome to exercise number 3 of Hypertrophy Phase 1. This is the Cable Crossovers, an exercise which will help keep constant tension on the pecs. To initiate the exercise, step forward a little which will allow you to use a little more weight whilst still keeping tension on the pecs. The movement is a round motion & is not a press. Imagine a bear hugging an oak tree. Ensure that your back is nice & flat & your chest & chin up. Maintain a smooth & slow movement on the way down, squeezing on the contraction till your hands come together. Remember to keep tension on the chest throughout each repetition. As this is the hypertrophy phase, aim for 3 sets, decreasing the reps as you go while pyramidding the weight up. The cable crossovers are an isolation exercise so it is advised to complete any compound exercises first. Don'ts - Posture is often a weak point in this exercise. Avoid rounding the back & having your chin down. Ensure that you core is activated so that you don't lose control of the weight. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder