Hold onto the handles with a slight bend in the elbows and keep the elbows in line with your hands.Set up the seat of the machine pec fly so that the handles of the are roughly mid to lower chest level.This makes the machine pec fly a good exercise to push closer to failure as there is less demand on focusing on stabilization. The cable handles in the cable crossover exercise have a lot of freedom of movement, and it requires more effort to stabilize them during execution. This is because the movement of the machine pec fly is through a fixed path. The machine pec fly is an easier alternative to the cable crossover that can be used as a regression. This is ultimately useful for making both sides more symmetrical in strength and size. This stops the stronger arm from taking over and reducing the subjected tension on the weaker arm. This means that one arm is not assisted by the other and has to work harder if the weaker arm struggles. Loads each side independentlyĭuring the whole execution of a cable crossover, the control and loading on the arms on each side are independent. This is because the bench press works a lot more than just the pecs, as we discussed in our guide on the muscles worked in the bench press. You might be surprised to see that I don’t include bench pressing movements in the list below. A good cable crossover alternative will work the same muscles by following a similar movement pattern. They work whenever you bring your shoulder blades forward in an exercise.Įven though these secondary muscles assist the exercise through stabilizing the larger muscles, the cable crossover movement comes through the squeezing of the pectorals with minimal involvement of the triceps at the elbows. The secondary muscles used in the cable crossover are the front deltoids (the front of your shoulders) and the serratus anterior, the striated muscles underneath your armpit and between your pecs and abs. The pectoralis minor assists in the stabilization of the scapula (your shoulder blades) and helps you bring your shoulders down and forward. The pectoralis major helps you move your arms across your body and, when you’re doing vertical pulling motions, works together with the back muscles to pull your body up.
The primary muscles used in the cable crossover are the pectoralis major and pectoralis minor, which are the main chest muscles that you can see on a body. What Makes A Good Cable Crossover Alternative?Ī good cable crossover alternative will be able to satisfy the following conditions:
#CROSSOVER CABLE FREE#
I have included alternative exercises that use machines, dumbbells, Olympic rings, suspension trainers, free weight plates, and your own bodyweight so you can isolate the pecs regardless of what kind of equipment you have.
#CROSSOVER CABLE HOW TO#
Mike Haldas, co-founder and managing partner of CCTV Camera Pros.In this article, I will go through what makes a good cable crossover alternative, how to perform each exercise, and how to make the most out of each variation. To create a crossover cable with cat-5 cable follow the same instructions as above forĬAT-5 wiring except when you get to step #2, use the below crossover cable diagram: Crimp down firmly on the crimping tool to permanently attach the RJ45 to the CAT5 cable.
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