Cable Crossover

Step-by-Step Guide

  1. Set Up the Machine:

    • Set the pulleys just above your shoulder height, on the cable machine and attach handles.

    • Choose a moderate weight to start.

  2. Position Yourself:

    • Stand in the center of the machine, grabbing a handle in each hand, palms facing forward.

    • Bring both your feets - two steps forward, bend slightly at the hips, and keep your core tight.

    • Extend your arms out to the sides with a slight bend in the elbows.

  3. Perform the Exercise:

    • Pull the handles together in a wide arc, bringing them in front of you while squeezing your chest.

    • Slowly return to the starting position, controlling the movement.

  4. Breathing:

    • Exhale as you bring your hands together.

    • Inhale as you return to the starting position.

  5. Reps and Sets:

    • Aim for 10-15 reps per set and perform 3-4 sets for best results.

    • Try to do 8 reps with moderate to heavy weight in your last set

    • After your last set, lower the weight to half of your max-reps set, and aim for 20 reps

Helpful Tips:

  • Control Your Movements:

    Avoid swinging or jerking the weights. Slow, controlled movements maximize chest activation.

  • Don’t Overload the Weight:

    Start light and increase weight gradually to maintain form.

  • Focus on the Squeeze:

    Pause at the peak of the movement to fully engage your chest.