STOP F*cking Up Cable Crossovers (PROPER FORM!)

Summary

This fitness tutorial offers expert guidance on performing the cable crossover exercise correctly to maximize chest muscle engagement. It emphasizes the importance of setting the right cable height for targeting different chest areas, using appropriate weight to avoid underestimating the exercise's potential, and proper positioning to prevent shoulder strain. The video also details the correct starting posture, the significance of leaning forward, and the necessity of full arm adduction with a bicep-to-chest touch for optimal results, concluding with a shoulder squeeze for peak chest contraction.

Takeaways

• 😀 The cable crossover is a favorite chest exercise that can be performed correctly with the right setup and technique.
• 🔄 Adjusting the height of the cable crossover can target different parts of the chest: sternal for the middle, higher for lower chest, and lower for upper chest.
• 💡 The anchor point should be set to hip height for upper chest work to avoid recruiting the front deltoid muscles too much.
• 🏋️‍♂️ Use more weight than usual for the cable crossover to take advantage of eccentric loading and stretching, but ensure proper setup to avoid shoulder pain.
• 🚶‍♂️ Positioning is crucial; stepping out before setting up helps manage heavier weights and provides a stable, athletic stance.
• 🚪 The distance from the machine affects muscle engagement; standing too close biases the biceps, while too far can stress the shoulder and turn the exercise into a press.
• 🤔 Start with slight elbow bend to reduce stress on the shoulder without compromising chest stretch.
• 🙇‍♂️ Leaning forward at the start of the exercise sets up the body for proper execution and prioritizes chest work over shoulder dominance.
• 🤲 Finishing the crossover with the bicep touching the chest ensures full adduction and chest activation, not just crossing the hands.
• 🤸‍♂️ Squeezing the shoulder blades down and elbows towards the sides at the end of the rep maximizes chest contraction and stabilizes the shoulders.
• 🔄 Watch for additional tips on making one-arm rows more effective, as they complement chest exercises.

Q & A

What is the main focus of the video script?

The video script focuses on how to correctly perform a cable crossover exercise to target different areas of the chest muscles.

Why is setting the right height for the cable crossover important?

Setting the right height is crucial because it determines which part of the chest is being trained, whether it's the middle sternal portion, the lower chest, or the upper chest.

How does the height of the cable affect the chest muscles being targeted during the exercise?

The height of the cable affects the angle of the exercise, with higher settings targeting the lower chest and lower settings targeting the upper chest.

What is the recommended weight to use for the cable crossover exercise?

The script suggests using more weight than most people typically use, as it's often underestimated and can be used for heavy eccentric loading and stretching.

Why is it difficult for some people to get into the correct position for the cable crossover?

Some people struggle with positioning because they use too heavy weights, causing shoulder discomfort or lack of leverage, making it hard to move the weights into the starting position.

What is the proper way to mount the cable crossover machine?

The proper way to mount the machine is by grabbing the handle, walking to the other side, and positioning it close to the chest before getting into the exercise stance.

What is the significance of the stance and distance from the machine during the cable crossover exercise?

The stance and distance from the machine affect the muscle activation and leverage. Standing too close biases the biceps, while standing too far away can stress the anterior shoulder capsule and turn the exercise into more of a press.

Why should the elbows be slightly bent at the start of the cable crossover exercise?

Slightly bending the elbows reduces stress on the anterior shoulder capsule without changing the chest stretch, making the exercise safer and more comfortable.

What is the recommended starting position for the cable crossover to prioritize chest activation?

Leaning forward slightly at the start sets up a better pre-stretch and allows for a more effective execution of the exercise, ensuring the chest is doing the work rather than the shoulders.

How can one maximize the effectiveness of the cable crossover by adjusting the finish position of the exercise?

To maximize effectiveness, one should fully adduct the arm across the chest, ensuring the bicep touches the chest, and squeeze the shoulders down and elbows towards the sides at the end of the repetition.

What is the purpose of leaning back and pushing out at the end of the cable crossover repetition?

Leaning back and pushing out at the end of the repetition helps to fully contract the chest muscles, stabilize the shoulders, and ensure a complete range of motion for maximum growth.

Outlines

00:00

🏋️‍♂️ Correct Cable Crossover Technique for Targeted Chest Training

This paragraph discusses the importance of proper setup and execution of the cable crossover exercise to effectively target different areas of the chest. The trainer emphasizes the need to adjust the height of the cable based on the desired chest area to be trained: sternal for the middle, higher for lower chest, and hip height for upper chest. The paragraph also addresses common mistakes, such as using too light a weight and incorrect mounting of the machine, which can lead to ineffective workouts or shoulder discomfort. The trainer suggests using heavier weights for greater muscle overload and provides tips on positioning, such as stepping out for stability and standing at the right distance from the machine to avoid bicep or front delt engagement. Additionally, a slight bend in the elbow is recommended to reduce stress on the shoulder capsule without compromising chest stretch.

05:02

💪 Maximizing Chest Growth with Proper Execution and Mindful Squeezing

The second paragraph focuses on the execution of the cable crossover to maximize chest growth. It advises starting with a lean-forward position to intensify the chest stretch and set up for a powerful rep. The trainer explains the importance of not leaning too far forward or backward to avoid bicep or shoulder dominance. The paragraph highlights the need to cross the arms fully across the chest, with the bicep making contact with the chest for full adduction. To end the repetition, a squeeze is recommended to engage the chest fully and stabilize the shoulders. The summary also includes a call to action for viewers to watch another video on improving the one-arm row and mentions the availability of programs and supplements on the trainer's website.

Keywords

💡Cable Crossover

The cable crossover is a popular exercise targeting the chest muscles, utilizing a cable machine to perform the movement. In the video, it is emphasized as a favorite chest exercise that, when done correctly, can effectively train different parts of the chest depending on the setup. The script describes how adjusting the height of the cable can target the middle sternal portion, lower chest, or upper chest, which is central to the video's theme of proper exercise technique.

💡Sternal Portion

The sternal portion refers to the middle part of the chest, specifically the area around the sternum. The video explains that to target this area during a cable crossover, the anchor point of the cable should be aligned with the chest height. This concept is crucial for understanding how to adjust the exercise to focus on different chest muscle regions.

💡Lower Chest

The lower chest refers to the lower fibers of the pectoral muscles. The script mentions setting up the cable crossover at head height to work these fibers, using a high-to-low angle that engages the lower chest more effectively. This is an essential concept for those looking to develop a well-rounded chest physique.

💡Upper Chest

The upper chest denotes the upper part of the pectoral muscles. To target this area during the cable crossover, the video suggests dropping the anchor point to hip height, creating a low-to-high movement pattern. This technique is vital for individuals aiming to enhance the upper chest development.

💡Eccentric Overload

Eccentric overload is a training technique where resistance is increased during the eccentric (lengthening) phase of a movement. The video script mentions using heavier weights than usual for the cable crossover to maximize muscle stretch and growth potential. This concept is key to understanding advanced training strategies for muscle hypertrophy.

💡Leverage

Leverage in the context of exercise refers to the mechanical advantage gained by positioning the body in a way that allows for more effective weight movement. The script discusses the importance of proper positioning to avoid shoulder pain and to effectively move heavier weights during the cable crossover. Understanding leverage is crucial for executing exercises safely and effectively.

💡Athletic Position

An athletic position is a stance that provides stability and balance, allowing for optimal force production during an exercise. The video emphasizes stepping out to achieve an athletic and stable position when performing the cable crossover with heavier weights. This stance is essential for maintaining balance and control throughout the movement.

💡Adduction

Adduction is the movement of bringing the limbs towards the body's midline. The video script explains that the cable crossover should involve crossing the arms across the chest in adduction to effectively target the chest muscles. The concept of adduction is central to performing the exercise with the correct technique.

💡Biceps

The biceps are the muscles at the front of the upper arm, and the script mentions that the cable crossover should not overly engage these muscles. The correct setup and execution of the exercise minimize biceps involvement, ensuring that the chest muscles are the primary focus of the movement.

💡Shoulder Alignment

Shoulder alignment refers to the positioning of the shoulders in relation to the rest of the body during an exercise. The video explains that having a slight bend in the elbow can reduce stress on the anterior shoulder capsule without affecting the chest stretch. Proper shoulder alignment is critical for preventing injury and maximizing the effectiveness of the chest workout.

💡Full Adduction

Full adduction is the complete crossing of one arm over the midline of the body, which is a key aspect of the cable crossover exercise. The script emphasizes the importance of ensuring that the bicep touches the chest to achieve full adduction, which is essential for a thorough chest workout.

💡Squeeze Down

Squeeze down is an action where the shoulders are pulled downward and the elbows are adducted towards the sides at the end of a rep. The video script describes this as a technique to fully contract the chest muscles and stabilize the shoulders, enhancing the effectiveness of the exercise and promoting muscle growth.

Highlights

The cable crossover is a favorite chest exercise that can be performed correctly with proper setup.

Setting the correct height for the cable is crucial for targeting different areas of the chest.

For the middle sternal portion of the chest, align the anchor point with the chest height.

To work the lower chest, set the anchor point at head height for a high to low angle movement.

For upper chest training, set the anchor point at hip height to achieve a low to high angle movement.

Avoid setting the anchor point too low to prevent front deltoid recruitment.

Using heavier weights in cable crossovers can lead to better muscle overload and growth.

Proper mounting of the machine is essential to avoid shoulder pain and leverage issues.

Standing in the correct position helps manage heavier weights and maintain balance.

The distance from the machine affects which muscles are prioritized during the exercise.

Maintaining a slight bend in the elbow reduces stress on the shoulder without affecting chest stretch.

Leaning forward at the start of the exercise sets up the body for proper execution and chest emphasis.

Executing each rep with the chest leading, rather than the shoulders, is key for effective chest training.

Squeezing the shoulder blades down and elbows towards the sides maximizes chest contraction.

Crossing the arms fully across the chest ensures complete adduction for full chest activation.

The one-arm row exercise can be made more effective with proper technique, as shown in a related video.

Transcripts

there's not a day that goes by that I

don't see someone doing one of my

favorite chest exercises the cable

crossover and it makes my heart sing the

problem is we it up but that's

where I come in and it's my job to show

you how to do a cable crossover the

right way and it starts with setting up

the right height and that ask the

question of you of what are you actually

trying to train what part of your chest

because depending upon how high you set

this you can train different areas if

you want to go for the middle sternal

portion of the chest then you want this

Anchor Point of the cable to be lined up

with your chest if you want to work more

of the lower chest and you want to set

this thing up at the height of your head

just above the top of your head so when

you bring the arm down you're coming

from this high to low angle which is

going to work more preferentially on

these fibers of the lower chest that

align themselves more this direction if

instead you want to work the upper chest

what we want to do is drop this Anchor

Point down just to hip height so now

when we come up it's going to come from

this low to high position now what's

important about this is you don't want

to go too low cuz if you do that you're

recruiting more of that front delt

instead by having it at this hip height

it's the perfect amount of chest

activation minimizing the front delt and

letting the muscles that you actually

want to grow do the

work so how much weight do you use on

the exercise well honestly probably a

lot more than you're using right now cuz

people too often treat this exercise as

a light chest exercise that you do for

High Reps and you're missing a great

opportunity to overload through Ecentric

and also in that good stretch position

but here's the problem people don't know

how to get on the exercise in the first

place they don't know how to mount the

machine cuz they take these heavier

weights they go to get in position and

either their shoulder hurts or they just

can't move the weights because there's

no leverage here so instead you do this

you grab one of these you put it right

up against your chest and you walk

yourself over to the other side grab it

nice and close put it towards your chest

then get yourself in position cuz at

this point you're able to set yourself

up but that is only if you're standing

the right way and so if you're paying

close attention you notice that I

stepped out when I set up to do the

exercise instead of keep keep my feet

square and trying to do the exercise

this way cuz I talked about using

heavier weights and there's no way that

you're going to be able to

counterbalance these heavy weights

especially as they get to the starting

position without going backwards or

having an incredibly strong core so by

taking that step out I set myself up to

be not only in a more athletic position

but a more stable grounded position so I

can manage these heavier weights but how

far away from the machine should I be

because it actually matters a lot you

see if you imagine the cables here as

forming a doorway where you stand in

relation to that door really matters in

terms of what muscles you're going to

prioritize see if I stayed within the

doorway then all I'm doing is biasing

the biceps because even though the idea

is to cross my arms across my chest in

adduction I'm still pulling the weight

or the tendency is to pull the weight a

little bit closer towards my body which

is going to engage the biceps too much

on the other hand if I got way out in

front of the machine I'm outside the

doorway completely but now I put not

only a lot of extra stress on the

anterior shoulder capsule which could be

uncomfortable for some but I'm actually

going to turn this extra exercise more

into a press at the end because that's

the angle of the cable that I've

established it's not as much about

adduction as it's about getting my arms

out in front of me which we don't want

so instead what you want to do is get

set up in that starting position like I

told you with your hands up here against

the chest leave one foot in the door and

just take one stride out this will set

you up in the perfect amount of

adduction to Target the chest minimize

the biceps and also minimize those front

delts however how much elbow Ben should

you have when you start doing the

exercise cuz that matters too well

enough to be kind of those shoulders are

yours because keeping your arm straight

might feel like a really good stretch on

your chest but having just a little bit

of Bend in the elbow like that is enough

to take off some of that extra stress

from once again that anterior shoulder

capsule and guess what it doesn't change

the amount of stretch that you're

getting on the chest because whether or

not my arms are extended straight or

there's a slight Bend doesn't change the

relationship of the chest in terms of

its shoulder alignment to the sternum so

what we want to do is give ourselves

that brief reprieve by having that

slight bend the next thing you want to

do though is set your body up for

success and this is where most people

screw up they don't lean forward to

start that's going to number one

intensify the stretch on the chest to

start but more importantly set you up to

execute every rep the right way because

just like on the bench press you want to

be able to push your body back into this

imaginary bench as you press the weight

out in front of you because it not only

gives you leverage but it once again

gives you the chance to push those

heavier weights but it also does

something very important as I'm leaning

forward to start it sets me up to

naturally want to pull back and lean

back as I come across and what that does

is it prioritizes the chest it makes

sure that the shoulders don't dominate

the exercise cuz what most people do

incorrectly as many of those I showed

you in the beginning of the video is

they start by leaning forward and they

lean even more forward as they go and as

soon as that shoulder crosses out in

front of the chest and leaves the chest

behind it's going to do the majority of

the work which is not what you're trying

to do here you're trying to train your

chest so let the chest do the work by

letting it be out in front of the

shoulder and if you do this by starting

Lean Forward again you get a better

pre-stretch but it sets you up perfectly

to drive back into that imaginary bench

get the chest doing all the work feel a

better contraction and ultimately grow a

bigger chest and when growing a bigger

chest is what you're after there's still

one more thing we can do to squeeze more

gains out of every repetition and it's

literally squeezing the right way so

when we talk about the finished position

of the crossover a lot of times we start

sort of end here right in front of our

chest and that's not enough if you want

to turn this into a true adduction

exercise which is one of the main

functions of the chest you got to add

duct that arm across the chest and

notice I said arm not hand cuz some

people just think if they crossed their

hands they've done enough and you're not

far enough you need to think about your

bicep in relation to the chest your

bicep should touch your chest if

possible by getting across your midline

if you can get all the way across your

midline you can make contact up here

with your chest and ensure that you're

getting full amounts of adduction but

that's not it because not only are you

again leaning back and pushing out but

you also want to do one more thing at

the end of the repetition you want to

squeeze your shoulders down adduct your

elbows down towards your sides to really

light up the chest to get the full

contractive capability of the chest and

to stabilize your shoulders to keep them

feeling good on every repetition so

again leaning forward back squeeze down

and also get those Hands Across the

chest by getting those biceps to your

chest by the way if you're looking at

how to make a one arm R more effective

make sure you watch this video over here

it's one that people also screw up and

it balances out nicely with your chest

on the back side all right guys back

with another video in a couple days P

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