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.
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.
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.
Performing exercises in the block simulator has its own specifics.
As for an exercise such as a crossover, its main advantages are as follows:
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.
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.
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.
Lock in the starting position.
You can even slightly move one hand behind the other (alternately) to increase the amplitude.
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.
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.
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.
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.
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.
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.
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.