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: 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. 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.
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