![]() Your pec major, of which you have two (one on each side of your chest), runs from your sternum (breastbone) up to your clavicle (collarbone), and to the side to your humerus (upper arm bone). It is the larger of the two pectoral muscles, making up the vast majority of your chest. The pectoralis major, or pec major for short, is a large fan-shaped slab of muscle. Your chest is made up of two muscles, the pectoralis major and pectoralis minor. In this post, we are going to explain why the cable machine is so great for chest exercises and then we are going to show you 15 of the best cable chest presses and chest flys to add to your workouts. Most lifters just do standing cable flys, which are great, but they are missing out on some other highly effective exercises for their chest, which include other variations of flys. This exercise does not take much time and it works tirelessly your chest muscles.It goes without saying that the cable crossover machine is a go-to for chest exercises, but a lot of people don’t realize just how many great cable chest exercises there are. Repeat the process until the handles reach the highest point in the cable machine and you are performing the decline cable crossover.Repeat the exercise, pulling your hands in front of you, until failure.Rest a maximum of 15 seconds, enough time for you to move the handles up one notch.Start with incline cable crossovers until you reach failure.Start with the handles at the lowest position in the cable machine.Pick a weight that you are able to do between 8-12 reps and stick to it the entire workout. One of the best workouts to do with the cable crossover is the ladder. To get to that, you need to work at a hypertrophy rep scheme level.Ī good rule is to keep reps between 6-12 to develop muscle growth with weights that are challenging enough for you. How Many Reps and How Much WeightĪs the cable crossover is an isolation move, chances are you will be doing this exercise to grow a bigger chest. Overall, it is simply a matter of choice, availability (as most people find it hard to come across an empty cable machine) and time constraints. In a similar way, you may also increase the amount of weight you lift by simply adding more plates to the cable crossover, just like with a traditional bench press. By moving your elbows or pushing through your shoulders, you will refrain your chest muscles to work as much as they should in this exercise and steer away from the focus of the cable crossover. ![]() The hands should almost touch each other in front of your body, but not close to you, at the end of the movement. In that way, you will maintain the arch movement pattern the exercise requires. There are a few mistakes easy to do, but luckily easy to avoid as well.Īs with most chest exercises, the elbows should be locked in and not bend at any time during the movement to activate properly your chest muscles. ![]() Lower chest (handles in a high position, usually above the head)Īlthough minimal, the cable crossover will also engage other areas of your chest, your back and shoulders: pecs minor, rhomboids, levator scapulae, anterior delts, and latissimus dorsi.Middle chest (handles in mid-position, usually shoulder height).Upper chest (handles in a low position). ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |