STANDING CABLE CROSSOVER

Cable Crossover is an isolated exercise which focuses on the inner, middle and lower pecs.  This exercise is done using the cable pulley machine.  As you are working at only one joint — the shoulder — and keeping your elbows locked in a slightly bent position, it makes for an excellent isolation move.  You can perform this exercise either at the end or at the starting of your workout.

STEPS

1.  Stand in the middle of a cable pulley machine, place the pulleys on a high position (above your head) and select the weight to be used.  

2.   Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Keep your back straight and bend at the waist and knees.  Your arms should be outstretched but slightly bent.

3.   Pull the handles together without changing the angle of of your elbows until they meet in the centre and as you contract your pecs.  Inhale as you do the motion. 

4.   Hold the position for a moment and then return your arms back to the starting position as you breathe out.  Make sure to use the same arc of motion used to lower the weights.

5.   Repeat the exercise for the prescribed repetitions.

TIPS:

1.  Throughout the movement your arms and back should remain stationary.  The movement should only occur at shoulder joint.

2.  Your back should be straight as you perform this exercise.

3.  Do not attempt to pick heavy weight if you have rotator cuff injury.

WORKOUT AND STAY FIT