Description

The cable cross-over variation is an effective exercise that targets the chest muscles while also engaging the shoulders and triceps.

Starting Position

Stand in the center of a cable machine with the pulleys set high. Hold the handles with arms extended out to the sides at shoulder height.

Technical Execution

Pull the handles together in front of your chest, crossing them over at the midpoint while keeping a slight bend in your elbows. Slowly return to the starting position.

Range of Motion

Ensure a full range of motion by bringing the handles together until they touch in front of your chest before returning to the starting position.

Variations

Variations include changing the height of the pulleys, adjusting the angle of the body lean, or using different handle attachments.

Common Mistakes

Common mistakes include using too much weight, improper form leading to shoulder strain, and not fully engaging the chest muscles.

Practical Advice

To perform the cable cross-over variation correctly, focus on keeping a slight bend in your elbows, squeezing your chest at the bottom of the movement, and controlling the weight throughout.

Additional Notes

It's important to use a weight that allows you to maintain proper form and range of motion. Progressively increase the weight as you improve your strength.

Difficulty Level

Advanced

Equipment Needed

Cable

Primary Muscles

chest

Secondary Muscles