Once you are familiar with weight training, you can start this workout.Set Up: For this exercise you can either use a cable chest press machine or the cable crossover, they both adhere to the same functionality.
Just make sure you anchor them tightly to avoid any mishappening. Just attach the band to a fixed place and follow the steps we mentioned above. Resistance Band Crossover: This is an excellent way to do cable crossover at home.Open your arms with each holding dumbbells and push them upwards so that they meet above. Knees should be bent at a 90-degree angle. To do this, you should lie down on a bench with your feet on the floor. But as the name suggest you need dumbbells instead of the cable machine. Flat Bench Dumbbell Fly: In this alternative, you can try cable crossover with dumbbells.
#Cable crossover alternative with dumbbells free
Just make sure you hold your pecs with a free hand to support it. Single-arm Cable Crossover: In this variation, you use only one arm to stretch the cable to do the crossovers.With these changes, you can do cable crossover with dumbbells and resistance bands too. Here are some cable cross variations and alternatives so that you can also do cable crossover at home. It can increase your range of motion and improve shoulder stability.Along with the chest muscles, cable crossover benefits your arms, core, and glute muscles too.It is a great way to add muscle and define your chest and upper body.Engage your pecs and core muscles as you pull both handles upwards in an arc range of motion.īy performing standing cable crossover, you enjoy the following benefits:.Fix pulleys at each side of the cable machine to match the lowest level.Engage your pecs and core muscles as you pull both handles in front of your body in an arc range of motion.Clip a single grip handle and grip the handle to stand in the middle.Fix pulleys at each side of the cable machine to match the level of your armpits.Slowly return your arms to the starting position as you exhale.Hold this position for two seconds and squeeze your chest muscles tightly.While doing this, make sure that your hands meet or cross thus, the name cable crossover.Engage your pecs and pull both handles downwards to mid-thigh level of your body in an arc range of motion.Now, walk a few paces forward and slightly bend the elbows.Grip the handles of the cable and stand in the middle.Start by fixing the cable machines’ pulleys at each side and shifting them to the highest position.For now, let’s start with the classic cable crossover for chest. If you do want to try an alternative or variation, you can try resistance bands and try dumbbell workout. These three types include the mid-chest cable crossover, high cable crossover, and the lower cable crossover.Īlso since these exercises need a cable machine, it is not possible to include if you wish to do workout at home. While you can try the standard standing cable crossover, we have tried to include all the three types so that you can practice them easily as per your choice. So, if you have been planning to get terrific chest muscles and don’t hesitate to try compound exercises, you should definitely try cable crossover for chest. That’s why many bodybuilders also include it in their workouts. But when you want to push all your focus on your pecs and make sure they get all pumped up and in shape, it’s always best to go the extra mile and try other chest workouts such as cable crossover.Ī cable crossover is an isolation move that specifically targets your chest muscles. Most people turn to bench press for building chest muscles and that’s definitely a good option.
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