Perfoming the exercise unilaterally (one arm at a time) while avoiding any trunk rotation. The best cable crossover alternatives include the machine pec fly, pec deck, dumbbell fly, incline dumbbell fly, decline dumbbell fly, alternating dumbbell fly, banded pec fly, dumbbell pullover, plate-loaded machine fly, as well as push-ups.Performing the same exercise while standing on an unstable surface (e.g., balance training device). Hold for 2 seconds, and slowly bring back the handles, while squeezing your chest.Bringing both feet together to increase the need to stabilize your core.Repeat the movement.Įxercise Variation: This exercise can be progressed in several ways including: Dumbbell Alternating Chest Press Dumbbell Alternating Hammer Preacher Curls. Maintain the slight bend in your elbows, neutral wrist position and vertical alignment of your trunk throughout the movement. Pause momentarily then slowly return to your starting position, allowing your arms to move back outwards in a slow, controlled manner.
Maintain a slight bend in your elbows, neutral wrist position (i.e., wrists aligned in a straight line with your forearms) and do not allow your hands to move past the midline of your body (level of your armpit).Įxhale gently and slowly squeeze your chest muscles to pull your arms forward until your hands meet below the level of your chest. Allow your arms to slowly open, moving upward and outward to your sides. Press both arms down and infront of your body to a level just below your chest until your elbows are fully extended.Īssume a staggered-stance position (i.e., walking position, with one leg forward) to stabilize yourself and align your trunk vertically. The cable crossover chest exercise focuses our workout on the pectoralis major (lower) muscle group.
The bench allows you to use more weight than a cable crossover since your body is supported, providing more stimulus to the pecs. Stiffen (“brace”) your abdominal muscles to stabilize your spine, and attempt to avoid any arching of your low back throughout the exercise. This fly variationis a great crossover alternative as it does a fantastic job of targeting the upper chest fibers. STARTING POSITION: Position the cable handles approximately level with the top of your head and grasp each handle firmly.
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