I am finding conflicting views on this so I figured I would post it here.
Which crossovers are the best for the upper chest? The ones that start low or the ones that start high.
Thread: Cable Crossovers for Upper Chest
05-03-2011, 12:35 PM #1
05-03-2011, 12:46 PM #2
05-03-2011, 12:50 PM #3
05-03-2011, 12:52 PM #4
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I prefer to bring an incline bench over to the cable station as suggested above by Tiger. Do them the same as incline dumbbell flies. You'll find it easy to fall into the temptation to bring the fly together across your chest, but to hit them better on the incline, I bring them together straight up over my chest.Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
05-03-2011, 01:03 PM #5
A low pulley position. However when I do my crossovers I do 2 sets from each position (low middle and then high). Hitting them from all different angles feels great. Also, pause for a second or so at the end of each rep to get a really good contraction (if you can´t pause at the end of a full ROM rep you´re going too heavy).How much grass could an ass to grass squater squat if an ass to grass squater could squat grass?
05-03-2011, 01:12 PM #6
I only like cable crossovers with them at around maybe slightly over shoulder height using perfect form.. I feel this hits the chest the best. Doing them from below feels like I am doing some sort of weird bicep curl chest crossover hybrid bsWeighted pullups = 195 lbs x1
Weighted dips = 225 lbs x2
Squat = 405 x2
05-03-2011, 01:15 PM #7
05-03-2011, 01:17 PM #8
Crossovers can't hit the upper pec directly, only partially (and that requires a low starting point and squeezing up as you bring your hands together). How your pecs are hit, which most people don't realize when using cables, depends on the angle of yourupper body in relation to your lower body.
For targetting upper pecs in a bench press, your upper body is angled towards your legs at an incline, therefore cables should be no different. Lean forward while keeping the track of your cables constant with your ordinary flat crossover. This will change the angle of the movement and target your upper pecs.
To target the lower pecs, simply do the opposite, as during decline bench your upper body is angled away at a decline from your legs. Since most people can't bend backwards and stay stable while performing cable flyes, start with a higher starting position and squeeze at a downwards (but still outwards) angle.
05-03-2011, 06:37 PM #9
05-03-2011, 06:40 PM #10
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