This version of the Cable Crossover is going to allow you to put a MASSIVE peak contraction on your pecs...with heavy weight...for a long period of time...

Sound good? Keep reading...

The Cable Crossover is an excellent exercise for targeting the peak contraction position of the pecs and really getting maximum muscle activation.

However, it does have issues...most specifically problems at the shoulder joint. When done for a "full" range of motion, the exercise can put excessive strain on the shoulder joint for no real purpose. The best part of the exercise is the peak contracted position, with the hands together in front of your body, not the "stretch" where most of the joint issues arise at.

This exercise improves on the conventional form of the crossover in a number of ways...

First, you're going to use a shorter range of motion, keeping the shoulders in a stronger, safer position by avoiding that full stretch at the bottom of the exercise.

Second, in order to maximize the tension on the pecs, you'll be doing this exercise as a "moving" static hold....which sounds completely contradictory at first glance. Essentially, you're going to be static holding your HANDS and moving your BODY. This "sort of" changes the exercise from an "open chain" exercise (where your limbs move through space and your body stays in place) to a "closed chain" exercise (where your limbs stay fixed and your body moves through space).

(To be clear, this is definitely is bit "loose" with the definitions so don't take it as gospel)

Third, this combination of isometric"ish" contraction and body movement allows you to use more weight for a longer a period of time WHILE you're applying continuous tension to the pecs...and we all know muscles NEED tension to grow.

The exercise itself is very simple...

You need to first get the two handles in position in front of your body. Use a relatively light to moderate weight the first time you do this, until you get an idea of how it works. I like to use both hands to get one handle in place...

...then shift over and get the other one down with my stronger side.

Once you have both handles in front (where you'd normally finish a crossover), you're ready to begin.

Maintaining the contraction and tension in the pecs, start stepping forward. Try to keep the handles "in place in space" while doing so.

As you can see, the angles at the shoulders are changing not due to you using the pecs to move the weight but through you moving your body in space instead.

Come forward until you get some degree of stretch on the pec. Don't relax the shoulder joint and strive to maintain tension in the pecs.

Now step backwards.

As you step backwards, really focus on achieving a hard contraction of the pecs, as the hands come closer together.

This exercise method allows for continuous tension on the pecs and a hard peak contraction with very little (if any) torque on the shoulder joints.

And because you're dynamically changing angles at the shoulders with body movement, you're hitting more of the "fan" of the pec muscle fibers than if you were to just do a normal isometric contraction in one position....

...all with heavier weight than you could normally move in the regular exercise.

So yes...it's a good one and an excellent way to finish off a chest workout (just one or two sets held as long as you can will be plenty)!

I definitely recommend you watch the video for this one to get an idea of how to properly move your through space. Once you see it in action, you'll get the hang of it fast.

Want More Chest Exercises Like This?

You know I've got 'em for you...

Enjoy!

 

Nick Nilsson
The "Mad Scientist of Muscle"