Crossover - exercise for working out the pectoral muscles

A crossover is a roll-up in a block simulator. An isolated exercise to shape the pectoral muscles. It is well suited to athletes who already have a basic mass of pectoral muscles and must be sanded.

Working muscles

The target muscles in this exercise are the pectoral muscles. Depending on the variation of the exercise, it is possible to accentuate the load on their lower, upper or inner parts.

Crossover - exercise for working out the pectoral muscles
The target muscles in the exercise are the pectoral muscles.

As additional muscles of the shoulders, arms and back are involved. A number of body muscles perform a stabilizing function. In particular, it is the muscles of the press, legs and buttocks.

The advantage of crossovers

Performing exercises in the block simulator has its own specifics.

As for an exercise such as a crossover, its main advantages are as follows:

  • The pectoral muscles are constantly under load. The resistance of the blocks does not allow them to relax for a second. While when doing chest exercises with dumbbells or a barbell, the effort is rather impulsive.
  • Varying the position of the body and the direction of information, you can work out various sections of the pectoral muscles. So, for example, if we do a crossover from top to bottom, the lower part of the chest works.

    If, on the contrary, we pull up the handles of the lower blocks, the emphasis is on the top of the chest. Making the crossover in front of us, we are working on the center.

  • Crossover technique involves stretching the target muscles at the top point. This allows you to increase the amplitude of movement and make the muscle contract as much as possible.
  • Since this exercise does not use large weights, it is much safer for the shoulder joints than, say, the bench press.

Crossover - exercise for working out the pectoral muscles

Technique of execution

Often, in isolated exercises, the technique plays a more significant role than direct burdening. Crossover is no exception. Our task is not to load the muscle to the maximum (there are basic exercises for this), but to make it work so that it grows in the way we need. Well, or in the case of using exercises for finishing - we are working with already tired muscle, so large weights are also irrelevant.

Consider the crossover in its classic form, leaving the variations in the end.

  • Set the necessary weight on the simulator. It should be the same on the right and left. Use such a load that allows you to perform movements completely under control, without jerking.
  • Stand straight between the racks, lean forward slightly with your straight back. Put your feet shoulder width apart, your knees can be slightly bent.

    Some athletes put one foot forward for a more stable body position when tilting. Such an approach takes place, however, when using it, it is necessary to alternate the position of the legs from approach to approach. This will avoid the asymmetrical load on the right and left side.

  • Raise your hands and grasp the handles of the blocks with them so that the chest muscles are stretched. In this case, the elbows should be bent (this rule is maintained throughout the entire movement), the shoulder blades are pressed tightly to the back.

    Lock in the starting position.

  • On the exhale, without bending your back and without changing the angle at the elbows, slowly and uncontrollably lower your hands below in front of you. The inside of the wrists should be facing each other. Concentrate on maximizing your pectoral muscles. At the bottom of the exercise, linger for 1-2 seconds.

    You can even slightly move one hand behind the other (alternately) to increase the amplitude.

  • On inhalation, raise your hands again to their original position.
Crossover - exercise for working out the pectoral muscles
The classic version of the crossover emphasizes the load on the lower chest.

When performing the exercise, do not allow the elbows to straighten. An angle of about 10 degrees is maintained all the time.

With the right technique, the brush path resembles a semicircle. At the same time, the back should remain straight. Shoulders should be straightened.

It is also important to control muscle effort and not allow yourself to work at the expense of hands. We train the nursing ones, remember this.

Avoid jerking - the movement is even, the muscles do not relax for a second.

Variations for the upper and middle chest

As already mentioned, classic crossovers mostly affect the bottom of the chest. In fairness, it’s worth bringing variations of this exercise, the combination of which will help to maximize the shape of the pectoral muscles from all sides.

In general, the technique of the exercise remains the same, only the position of the body and the direction of traction of the cables change.

Upper chest

When our task is to draw the upper contour of the chest, the handles will need to be pulled not from top to bottom, but from bottom to top.

That is, the exercise is performed on the lower block.

Crossover - exercise for working out the pectoral muscles
When using the lower blocks, the load is redistributed to the upper chest.

In the initial position, the arms are slightly bent at the elbows, lowered down on the sides of the body and slightly laid back (until the chest is stretched). The palms are directed to the body. As you exhale, your hands need to be raised and brought down in front of you.

On inspiration - return to starting position.

Mid pectoral

To work out the middle of the chest, fix the blocks in the middle of the supports and carry out the information directly in front of you. With this position, the hands at the end point will not be directed up or down, but forward.

Crossover - exercise for working out the pectoral muscles
Study of the central part of the chest.

You can also try horizontal crossover.

For this, a bench is placed between the supports of the simulator. You lay down on her body and grab the handles of the blocks in the lower position. The load will be similar to the one that you receive, performing the reduction of hands with dumbbells. However, thanks to the resistance of the simulator, your muscles will not relax for a second, that is, the study will be even more powerful.

Crossover - exercise for working out the pectoral muscles
Running on a horizontal bench.

How to build a workout

You can put crossovers in your training program after more difficult basic exercises. They should be performed in 10-15 repetitions of 2-3 approaches with low or medium weight. Of primary importance is precisely the technique of movement.

You can also combine a crossover with push-ups, performing the approach of both exercises without a break. That is, for example, do 20-30 push-ups, then immediately 10-15 information, then relax - and the next approach.

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