The Cable Cross-Over Variation is a variation of the traditional cable cross-over exercise that targets the chest muscles while also engaging the core for stability. This exercise is typically performed with cables attached to two high pulleys on a cable machine.
How to perform
Step by step instructions for the Cable Cross-Over Variation:1. Begin by setting up the cable machine with the pulleys at the highest position and attaching two single-grip handles to each cable.
2. Stand in the center of the cable machine with one foot slightly in front of the other for stability.
3. Grab the handles with an overhand grip, palms facing down, and take a step forward to create tension in the cables.
4. Keeping your core engaged and chest up, exhale as you bring the handles together in front of your body, crossing them over each other.
5. Hold the contraction in your chest for a moment before slowly returning to the starting position, allowing your arms to open back up and your chest to stretch.
6. Repeat for the desired number of reps.
Tips for proper form:
- Keep your arms slightly bent throughout the movement to avoid locking out your elbows.
- Focus on squeezing your chest muscles as you bring the handles together.
- Keep your core engaged and avoid arching your back or leaning too far forward.
This exercise can be incorporated into your chest or upper body workout routine to add variety and challenge to your training. Make sure to use a weight that is challenging but allows you to maintain proper form throughout the exercise.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.