EstimatedEst. Read Time: 4 minutes
THE DEATH OF THE CABLE CROSSOVER EXERCISE?

cable crossover machineHead to any gym and you’ll most likely see someone occupying the cable crossover machine at ALL times.  It’s probably the second most popular spot…second to the water fountain (or now…the shake bar!).  Did you ever wonder why the squat rack always seems empty?!?

Anyway, why is this massive configuration of iron and cables such a gym rat favorite?  Because it’s believed to be the best place to get that deep line between the chest that so many guys covet and…it’s a heck of a lot cooler looking than the seated pec deck machines! Is it me or is that so 80’s?!?

 

The Key To Building Massive Muscle – Get On Your Feet!

Well…I’ll give you the best reason to trade in the pec deck for the cable cross.  In the latter you’re doing the exercise on your feet! As any of my AthLEAN-X guys can attest, I’m a big fan of that in almost all of your training.

Get off your butt (literally) and on your feet at every opportunity in the gym!  That one simple switch in your routine is enough to add at least 5-10 lbs of solid muscle to your frame simply by engaging more of the larger and core muscle tie-ins into the workload.

Now, that said….all cable crossovers are not equal.  Not by a long shot.  Think about all the variations you see.  Guys crossing low to high, high to low, one arm at a time, lying down on a bench like a cable fly, etc.

The thing is…these are all wrong  (at least when it comes to maximally developing the lower and inner chest!).  Why are these wrong?  Because usually the biggest mover of the weights in these exercises is NOT the muscles you’re trying to work, but rather momentum of the body and unwanted contribution of the lats and serratus muscles!

 

One Exercise to Develop Inner and Lower Pecs FAST

So what to do? Simple…..isolate even further.  Or to be exact, ISO Low Cross! That’s what I call the exercise that I regard as the quickest and fastest way to develop inner and lower pecs.  It’s actually very easy to perform, but not so easy to complete!

Start by setting up two low pulleys on either side of you.  Take the normal weight you use for high to low cable crossovers and cut that weight in at least half.  Now, from there grab each handle with your palm facing behind you (very important to activate the internal rotators of the shoulder to pre-activate the chest muscles) and stand with your feet slightly wider than shoulder width apart and your arms held straight and out to your sides.

Bring the hands a bit in front of the body and now cross them in front of you (no higher than waist height) right over left.  You’ll feel the squeeze right down the center of the pecs and from the bottom up.  From there, slowly return to the starting position and repeat, this time crossing the left over the right.

Continue to alternate in this fashion until your pecs are starting to feel like a towering inferno….and then do a couple more!

 

 

The Cable Crossover Exercise….Fixed!

That’s it.  The cable crossover exercise….fixed! You’re getting isolated pec involvement, less momentum, a ground based movement, and two areas of the chest developed for the price of one!  What more could you want than that?

Balanced impressive pecs from all angles of course ( I can hear you saying it from here!)! Well, now you can….except don’t let too many people know about the benefits of this exercise, or you’ll have to camp out at the gym the night before your workout to make sure you get your chance at the cable cross station!

Like the hard hitting “call it like it is” approach that celebrity trainer and former NY Mets Physical Therapist/Strength Coach Jeff Cavaliere takes in his training? Well let him get the most out of you by helping you to stop wasting time on popular but marginally effective exercises and trade them in for those that work without a doubt and are actually fun to do!  Get his AthLEAN-X Training System and change more than just your exercises in the next 90 days.

Popular & Trending
stop doing face pulls like this facepull mistake
1
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
how to identify your body fat percentage with images for men
2
Body Fat Percentage
By Jeff Cavaliere MSPT, CSCS
May 1st, 2013
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
3
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The PERFECT Abs Workout
4
The PERFECT Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
5
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
June 21st, 2019
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
6
The BEST Dumbbell Exercises for CHEST
By Jeff Cavaliere MSPT, CSCS
October 9th, 2019
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
how to construct a complete chest workout
7
The PERFECT Chest Workout
By Jeff Cavaliere MSPT, CSCS
July 25th, 2019
The classic theory of "Upper, Middle, and Lower" chest exercises is a good start, but, it's not enough!! The solution to this problem is to not...
best dumbbell exercises for shoulders
8
BEST Dumbbell Exercises for SHOULDERS
By Jeff Cavaliere MSPT, CSCS
October 5th, 2019
You want to build big shoulders and you only have access to a few pairs of dumbbells. What do you do? I’m going to show you what to do whether...
how to construct a complete biceps workout
9
The PERFECT Biceps Workout
By Jeff Cavaliere MSPT, CSCS
July 15th, 2019
The classic theories of “just do curls” or “it’s not necessary to train your biceps directly” are both flat out wrong! Why? Because it’s...
Home Chest Exercises UPPER, MID, LOWER CHEST!!
10
Home Chest Exercises
By Jeff Cavaliere MSPT, CSCS
March 25th, 2020
Being able to effectively hit your upper, mid and lower chest from home with NO equipment may seem impossible. But, I’m here to show you it’s...