Fitness : Bodybuilder doing Cross overs

Fitness :

 Bodybuilder doing Cross overs

Standing Cable Crossovers - Exercise Workout & Technique

• Stand in between the cable machine grasping the handles attached to the cables of the overhead pulleys.
• Position yourself so that you are balanced ahead of the line running between the 2 pulleys. Reach your arms out to each side of your body.
• Crunch forward from your midsection, contracting with your pecs as your brings your hands forward as if you were hugging a tree.
• At the centre point when your hands come together, make one cross the over as you contract to enhance the contraction, changing the hand that crosses over every second rep.
• Ensure the time spent in the eccentric phase (arms getting further apart) is twice as long as the concentric phase (arms coming closer together).
• Complete the desired amount of repetitions.

Standing Cable Crossovers - Tips & Safety

• Maintain control of the movement throughout the exercise - ensure that the torso and arms are stationary with the only movement coming from the shoulder joint.
• Hold and squeeze the pecs at the peak of the movement.

Standing Cable Crossovers - Alternatives

• Keep hands crossing over the same way within a set, and change in the next set.
• Vary the end hand position - pointing closer to the floor or further up towards your face.