Cable Crossover Chest Exercise

Muscles Worked

Pectoralis (Chest)

How to Perform Cable Crossovers

Follow these steps to properly perform cable crossovers :

1. On the cable machine set the weight on each side to be the same and attach single handles to the upper cable on each side.
2. Standing between the cables, grasp each handle with your palms facing forward. You will be standing now as if waiting for a big hug.
3. Keeping your elbows slightly bent but locked, perform a fly movement by bringing your hands from out at your sides to directly in front of you. Now you are actually performing the 'hug', just don't bend your elbows more or cross your hands over one another.
4. Pause for a moment and then slowly let your hands return to the starting position.
5. Continue to bring your hands together and apart without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Precautions when doing this exercise:

1. Keep the weight under control, especially when letting your arms out to the extended position. Otherwise you risk injuring your chest muscle.
2. Keep your elbows slightly bent, but pretty much locked in the same position from start to finish.
3. You may need to lean forward slightly to gain leverage and stabilize yourself.
4. As always, don't hold your breath during the exercise.