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Cable CrossoverCABLE CROSSOVER Taken from Dave Draper's book, Brother Iron, Sister Steel Cable crossovers are not a power movement but they are significant in shaping and defining the entire pectoral region. Stand in the center of the apparatus with cables in hand. Take a giant step forward and, with stiff arms, draw the handles high and straight forward, leaning as you do to counterbalance the resistance. Continue with a full range of motion, extending and contracting evenly and deliberately. Focus on upper pec contraction for six reps until the burn is considerable, then shift the handle movement to a forty-five degree angle toward the floor. This engages more pec mass allowing you to force out another four to six reps. Vary the angle of movement according to fatigue and to target different ranges of the muscle. Seek rhythm, slow flow and tight contractions. Cables drawn high across the pec recruit upper chest muscles near the clavicle tying them into the front deltoid; the lower the action the lower the pec musculature recruited. I prefer single-cable crossovers to further the range of motion and direct the resistance more accurately and with greater muscle-building contraction. Last edited by . Contributors: |