Cable Crossovers

Cable crossovers will stress the whole of the pectoral muscle mass, but particularly the outer edges. The use of the cables allows the stress on the chest muscles to be continuous, even when the arms are at the widest apart. This means crossovers are a great exercise for developing that burning muscle-pump as the blood pumps into the muscles. For this reason I believe crossovers are a good exercise to help recover the chest muscle in between heavy chest workouts.

Crossovers are often performed close to a competition in order to achieve deep striations across the pectoral muscles of the chest.

How to perform Cable Crossovers:

Attach loop handles to two high pulleys, grasp the handles in your hands and stand directly between the two pulleys with your feet set about shoulder-width apart. Lean slightly forward at the waist and keep that torso angle throughout the exercise. Rotate your hands so your palms are facing towards the floor and extend your arms upwards from your shoulders at approximately forty-five degree angles on either side.

Use your pectoral strength to move your hands slowly downwards and towards each other in semicircular arcs until they touch each other in front of your hips. Hold your hands in this position for a few seconds, tensing your chest and deltoid muscles. Return your hands slowly back along the same arcs to the starting point and repeat the exercise.
 

Cable Crossovers Start:

Cable Crossovers Midpoint:

Breathing technique for Cable Crossovers.

Exhale as your hands come together, inhale as your hands move apart.

Cable Crossover exercise tips:

Try doing half crossovers where your arms only go back half way. This will help develop a massive burn as the muscles pump.

There are a number of crossover variations that can be done, these include low and high cable crossovers. High crossovers is where the hands are brought together in front of the face, these tend to isolate the sternal portion of the pectorals more than any other variation of the crossover. Low crossovers are where the hands are together around the groin area, these help activate the clavicular pectoralis. 

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