Cable Crossovers
Description
The cable crossover exercise is an effective movement to help define the pectorals. Classified as an isolation movement, the cable crossover exercise is most effectively performed following compound (multi joint) movements or as the first exercise in a pre-exhaustion superset. A pre-exhaustion superset would have you perform the cable crossover exercise to isolate and pre-exhaust the chest, then move into a compound exercise such as a pushup or chest press to draw recruitment from the triceps in order to complete additional repetitions. Beginners may find the cable crossover exercise difficult to properly execute so while you’re learning the movement, make sure you use light weights to reduce the chance of sustaining an injury.
Execution
- Grasp handle with an overhand grip and stand in the centre of the cable column with arms extended. Feet should be either in a shoulder-width stance or positioned with one in front of the other.
- Slightly bend arms and lean forward at the waist while ensuring your back stays straight.
- Exhale and in a downward arc motion, draw the arms across the body to a position where the hands make contact. For an optimal contraction, hand position should resemble a V and pinkie fingers should be touching. Hold position for 1-2 seconds.
- Inhale and allow arms to drift back until a stretch is once again felt across the chest.
- Repeat until desired number of repetitions are completed.
Variations
Shifting the cable column downwards and performing the cable crossover exercise at an upward arc will alter the muscle recruitment within the chest.
