Cable Crossovers
Cable crossovers are an excellent exercise for pumping the chest. Start by leaning forward and grabbing the cables in each hand with your arms spread apart. Keep your elbows slightly bent. Squeeze your arms together to feel the muscles of your chest contract. This is a fly movement so you should be moving your arms in an arc, just as you would during
dumbbell flys.
Bring your hands together at the bottom of the movement, then return to the starting position under control.
Alternatively, you can cross your arms at the bottom. This will increase the contraction of the movement and work your chest at the sternal notch.
Tips
* In addition to working the pectoralis major, this exercise also works the pectoralis minor which is situated underneath.
* This exercise is best done in sets of high reps (about 10-15). You can experiment with this exercise by squeezing your arms together at different heights and varying the angle of your chest in order to work all the fibers of your pecs.
* This exercise is believed by some to be capable of creating striations in the chest. Whether or not this is true remains a matter of debate, however this is a very valuable chest-training movement nonetheless. The use of cables provides constant tension on the pecs which simply cannot be recreated with other fly movements.
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