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  1. #1
    Banned b0yer's Avatar
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    Cable Crossovers for Upper Chest

    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.
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  2. #2
    Registered User TigerStealth's Avatar
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    I dont think (for me) either style hits upper chest. Its more of a full pec movement. Alternatively you can bring an incline bench over to the cable cross station and then do cable flies -- That will definitely hit upper pecs
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  3. #3
    Registered User LetsLiftNow's Avatar
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    Start high with these closest to upright but leaning forward and hit the upper then go low like a chest dip for that decline variation for the bottom. Think i'm gonna add these to my new chest rotation starting tommor-
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  4. #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.
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  5. #5
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    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).
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  6. #6
    avataris140lbs iliketojuggle's Avatar
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    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 bs
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  7. #7
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    high usually is to concentrate more of the tension on the lower portion of the pec. Low cable will help with upper portion but personally i have trouble getting the lowcable(upper chest) variation to work for me... would rather do incline db flies
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  8. #8
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    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.
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  9. #9
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    Originally Posted by Erganomicz View Post
    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).
    Why would this only be partial and not fully?
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  10. #10
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    Originally Posted by __Iceman__ View Post
    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).
    ^ this

    low pully position, but all angles even better
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