Chest - Cable Crossover : What am I doing wrong?

Gym_Kitty · 11-13-2008, 06:41 PM

Whenever I try to do cable crossover (with different angles), I feel like my traps are being used more than my actual chest. When I grasp bars while doing any back/chest exercise, my grip is like holding bars as hooks rather than using my entire fingers and holding it. So I don't think the problem is with my grip.

What am I doing wrong? Any advice is welcome.

Majestyc · 11-13-2008, 06:43 PM

Milos Sarcev talks about how to perform the cable crossover properly here: http://thefitshow.tv/remastered/seas...eoId=301789793

Wait for it to load and then skip to somewhere around the end of the video.

Gym_Kitty · 11-13-2008, 06:45 PM

Quote:

Originally Posted by Majestyc

Milos Sarcev talks about how to perform the cable crossover properly here: http://thefitshow.tv/remastered/seas...eoId=301789793

Wait for it to load and then skip to somewhere around the end of the video.

I've already watched all of his videos. I'm a totally his fan. Haha

Thanks, though. But I'm still struggling with this form.

Majestyc · 11-13-2008, 06:49 PM

Quote:

Originally Posted by Gym_Kitty

I've already watched all of his videos. I'm a totally his fan. Haha

Thanks, though. But I'm still struggling with this form.

Try to keep your elbows pointed to the sides throughout the movement, and bend a little at your waist.

XXX666 · 11-13-2008, 07:02 PM

I'm trying to think of the best way to explain this.

I think your shoulders are coming up on you and you need to have your shoulders down. First try adjusting the height of the cable crossover pulleys so they are level with your shoulders. Keep your chest up and forward and there is really no need to bend over at all.

Keep your wrists straight

Your arms should be bent somewhere between 30 to 45 degrees.

Now the fun, your top postion is always going to be with your arms parallel to the floor but your end points can vary from directly infront of your eyes all the way down to your hips.

Try this.
Just stand where you are and get into postion as if your were going to do a set of crossovers. Shoulders down, chest up and arms in position. Move your hands together so the knuckles of your thumbs are directly in your line of site. Now return. Move your hands again so your thumbs are inline with the bottom of your chest and turn. move your hands again so your thumbs are down towards your navel.

ALSO, at the end point of each rep, flex/squeeze your pecs.

Gym_Kitty · 11-13-2008, 07:06 PM

Quote:

Originally Posted by XXX666

I'm trying to think of the best way to explain this.

I think your shoulders are coming up on you and you need to have your shoulders down. First try adjusting the height of the cable crossover pulleys so they are level with your shoulders. Keep your chest up and forward and there is really no need to bend over at all.

Keep your wrists straight

Your arms should be bent somewhere between 30 to 45 degrees.

Now the fun, your top postion is always going to be with your arms parallel to the floor but your end points can vary from directly infront of your eyes all the way down to your hips.

Try this.
Just stand where you are and get into postion as if your were going to do a set of crossovers. Shoulders down, chest up and arms in position. Move your hands together so the knuckles of your thumbs are directly in your line of site. Now return. Move your hands again so your thumbs are inline with the bottom of your chest and turn. move your hands again so your thumbs are down towards your navel.

ALSO, at the end point of each rep, flex/squeeze your pecs.

Wow. Thanks for a very detailed explanation. I'm going to do exactly like this tomorrow for my chest day !!!!!!

DarthSmacktard · 11-13-2008, 08:10 PM

Just a quick funny. At about 20:30 (Milos talking about cable crossover) this dude goes to the leg raise station (dip/chin station?) and starts doing leg raises while on the cell phone. Some people ... O_O

bubba g · 11-13-2008, 08:24 PM

Quote:

Originally Posted by DarthSmacktard

Just a quick funny. At about 20:30 (Milos talking about cable crossover) this dude goes to the leg raise station (dip/chin station?) and starts doing leg raises while on the cell phone. Some people ... O_O

Hard core...lol

spot_skater · 11-13-2008, 11:49 PM

Along with what XXX666 said... pretend your hugging a tree.

Gym_Kitty · 11-14-2008, 01:11 PM

Quote:

Originally Posted by spot_skater

Along with what XXX666 said... pretend your hugging a tree.

Yeah, I do that with every chest workouts, especially db flyes. I don't know why I can't seem to do cable crossover well. Any exercises using cables definitely seem to require good angle to hit the target muscle, even though I do cables either at the beginning or the end of the workout.

spot_skater · 11-14-2008, 03:32 PM

Quote:

Originally Posted by Gym_Kitty

Yeah, I do that with every chest workouts, especially db flyes. I don't know why I can't seem to do cable crossover well. Any exercises using cables definitely seem to require good angle to hit the target muscle, even though I do cables either at the beginning or the end of the workout.

I like to do them at the end of my workout. I try to leave my bigger compounds in the beginning.

Bigger/most muscles used ------> isolation work later.

Just something to think about.

Gym_Kitty · 11-14-2008, 05:31 PM

Quote:

Originally Posted by spot_skater

I like to do them at the end of my workout. I try to leave my bigger compounds in the beginning.

Bigger/most muscles used ------> isolation work later.

Just something to think about.

I do that unless I do pre-exhaust muscles sometimes. Cable workouts are great for finishing because you can stretch the muscle pretty well with them.