High Cable Crossover
a.k.a. Standing Cable Crossovers
Differentiation: Mechanics
This variation of Chest Flyes is unique. Here is how: you set the cable machine's pulley high. The cable machine maximizes the amount of continual resistance applied to your chest throughout each rep. Maximizing resistance increases the overall definition and endurance of your chest muscles. This exercise may appear similar to an Iron Cross, but it differs slightly. When performing this exercise - High Cable Crossovers - | you bring the handles slightly forward at the bottom of the movement. This movement increases the work done by your lower pectoral muscles.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set a pulley on each machine at setting that is just above your head.
3) Obtain two open end crossover handle attachmentw.
4) Clip an attachment onto the pulley hook on each side.
5) Stand parallel between two cable pulleys, and at an equal distance from each pulley.
6) Grasp a handle in each hand.
7) ...with your palms facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you bring your arms forward with elbows bent slightly,
3) ...until your hands nearly touch.
4) Then, inhale as you extend allow your arms to retract out to your sides
5) ...until the handles reach an airplane like position
6) ...and you feel your chest muscles stretch.
7) Hold this position for a count of one second.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Keep your upper body vertical as you lower the handles.
Keep your head facing upward during the movement.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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