How To Properly Do Cable Crossovers - Proper Form, Sets, Reps & Routine
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- Опубликовано: 28 сен 2024
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In this video, you're going to discover how to properly do cable crossovers to get a lean, defined chest. We're going to cover the proper form, sets, reps, and routine recommendations so you can start doing cable crossovers more effectively. I'm also going to show you how you can incorporate cable crossovers into your training routine by pairing it with the other great exercises.
Muscle Groups That the Cable Crossover Targets (0:48)
Before diving into the actual form demonstration, it's important to know why we even want to include cable crossovers in our chest workout routine. Because our 'staple' exercises like the dumbbell bench press, pushups, incline bench, etc...are all very effective exercises. But, most of these are primarily pushing motions (pushing your arms straight out in front).
But the chest is also responsible for what's called abduction, bring your arms together towards your midline. That's the primary focus and benefit of the cable crossover motion. Through that understanding, we can better grasp the finer form points of the cable crossover you'll discover in this video.
The Proper Form for Cable Crossovers - Demonstration (1:30)
For this video, we're going to start with the cables at around shoulder height. There are a few other variations some like to use, but this is our all-around favorite.
Now, when you grab the cables and walk out to your starting position, creating the light initial tension, there's a critical step we need to note. Before you start bringing the cables together, make sure to 'load' your chest by bringing your arms slightly out and creating tension. This creates that nice pre-stretch in your chest which is advantageous for building muscle.
Next, as you'll notice in the tutorial video, focus on maintaining a wide, open arm motion, almost like you're hugging a tree. And, as always, do your best to stay slow and controlled throughout the entire motion.
The Cable Crossover Exercise Summary (3:10)
#1 Use a lighter weight, not a heavy lifting exercise
#2 Start in the pre-stretch chest position
#3 Stay slow and controlled
#4 Pretend like you're hugging a tree
#5 Utilize different angles to focus on different chest areas
#6 Be sure to cross your arms at the finish
#7 Continuous tension, non-lock out reps
#8 Do them after your heavy pressing motions
#9 2-3 sets of 12-15 reps
So, these are the basics in terms of how to properly do the cable crossover. Remember, this is more of an acute motion where we want to focus in on the finer form points and use a lighter weight.
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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Thank you Doc! I love all your videos. Your explanations are top notch! 👍🏽💪🏽
Very true. I've learned so much watching his videos.
This is what I thought!
You make by far the best fitness videos. The explanation of the mechanics of the movement help a lot along with all the tips and details
Agree, these videos are fabulous!
And best of all no topless man trying to make a fat man like me go to gym....
The one words is the key "properly." I've had to undo a lot of bad habits in the gym because I didn't learn how to do things correctly from the beginning.
Awesome. Thank you. I’ve been struggling on the mechanics and the mind-muscle collection of crossovers. Very helpful , as always. 👍
Thank's for sharing. It's very helpful for our health.
Never do it before , I will try this cable crossovers in my next work out .
I always struggled doing cable crossovers and felt sore a lot like I was pulling something, after watching you do them I realize I've been doing them totally wrong... Really appreciate you going over this, I've learnt so much from your how-to videos.
WOW !
What a difference I used your example in my workout this am I’m feeling the targeted muscle.
After doing 4 sets;
1set 130lbs, 15 reps
2 set 140lbs, 10 reps
1 set 130lbs, 15 reps
On the butterfly machine as I always do on my chest day. I tried 2 sets 100lbs, 10 reps I will definitely add these to my routine.
Thanks for the tip
Thanks for showing how to do this exercise properly. It's not as easy as it seems
Thank you for channel, I'm loving all the positive energy that comes from you.
You're welcome Eric! Thank you for watching. Make sure you've subscribed we post a new video daily! :)
-The FFP Training Staff
Another one of a kind exercise doc. Good for our shoulders.
Now nobody explains that in such fine details, thanks Doctor.
Great detailed explanation for the different types of exercises for muscle gain
Really an active tool for body fitness. Thanks for sharing.
I always thought something felt off doing these. Thanks for the tips!
You are always good with your tips. Really quality content you supplied. Thank you.
Another informative and useful video about exercise. I have learned a lot how to properly do cable crossovers. Thanks for sharing.
The cable crossover is a great chest exercise. I saw my bf doing it in wrong way. I'll surely recommend you.
Great tips. I have taken your videos with me when I go to the gym.
Looks solid! Keep posting those it's really helpful for us!
Will give this a try, you make it look easy, thanks for the tutorial.
Watching this video we can learn How To Properly Do Cable Crossovers.well -explained the video.thanks for this video.
Great video. But never doing this again on the wide cable rack at my gym. hurt my shoulder after letting go of right cable then left cable yanked my shoulder.
That's got to suck.
Thanks for this, not been doing these totally right but this was really helpful!
Seems I've been doing em' totally wrong lol. Got lots to work on. Great information as always!
Fantasticly well said as usual ffp! Keep it up
i was doing it wrong. thank you for the explanation to make this exercise more effective
Thanks for reminding to pause.
Finally bro. Thanks!
You're very welcome Brother 👍🏼
Now I'm ready to go do some cable crossovers!
Awesome video and channel Doc. Thanks for all that you do. I for one really appreciate it. Your techniques and training tips have helped me feel more confident in and outside of the gym. I'll be switching over to this exercise and dropping the dumbell flys (on a bench) because I think I'm over extending myself (I'm feeling pain / discomfort afterwards that's not a "good pump" feeling) because I don't know where to stop the motion when my arms go out to the sides. I believe I'll get a better workout with this exercise and making sure I make the "X" at the end vs. doing the bench dumbell flys. Thanks again.
You're very welcome 🙏
Nice communication skills ❤️🔥
Thank you very much 👍🏼
Cool, will show my brother this video, always scared to use these machines for fear of pulling a muscle.
Great video! Thank you
You're very welcome 🙏
Thanks so much for the advice!!
great interesting and infomative video.. great tips. thanks..
Great exercises
Thank you 😊
Excellent video! What is the name and model of the home gym you are using in the video? Thanks!
Excellent video
Thank you very much 👍🏼
first time watching your vids and i'm already hooked. so informative!! hope to see more of this great content :)
Hi Dennis! Welcome to the FFP RUclips Channel. :) Make sure you've subscribed, we post a new video daily!
-The FFP Training Staff
I can't seem to find the link to the PDF that shows the best exercises for 50 different body (mentioned around the 6:15 mark). The only link that comes close is the one for 5 muscle building exercises. Other than that, I'm loving the tutorials. Speaking of that "5 muscle building exercise" pdf, it talks about doing different rep ranges (eg heavy is 5-8) but doesn't say how many sets. Should we be doing 1 set of heavy weight followed by a set of moderate weight and then 1 set of light weight??. Since you say we should exercise 2-3x/week for 8-12 sets, that would make 4 sets per visit, so how is that broken up between 3 different rep ranges (or is it 4 sets of each rep range per gym visit)? Thanks in advance.
Hey Max, thanks for writing in and great question brother! For heavier style lifting, we recommend doing the 3 varieties of lifting over 3 separate days. So you would have 1 heavy day, 1 moderate day, and 1 lighter day to cover all intensities with your lifts. In addition, you can find the 50 best lifts here:
s3.amazonaws.com/fit-father-project/Exercises+by+body+part.pdf
-The FFP Team
@@Fitfatherproject Thank you
nice video
Thanks
You're very welcome Brother 👍🏼
Is it necessary to pull the cable from a lower and upper position too to focus on different sections of the chest?
I would suggest you play around with different pulling angles to see which angle YOU feel the most chest activation with. With these cable crossovers, it’s really individual... we all have slightly different biomechanics and can feel an exercise work better in certain angles. Basically: play around with a bunch of different angles to see which one contracts your chest the hardest. The lower to upper pull you mentioned will activate the shoulder and upper chest a bit more than a standard horizontal position... however, you won’t be as strong / able to handle as much weight in that lower to upper position.
How about pull over
Millions of like not enough👍👍👍
Thank you very much 👍🏼
can you please do Proper Form on Dumbbell Fly?
Hi Roshan! Thanks for the idea. We've added it to the video list. :)
-The FFP Training Staff
I start doing them after 46 years with dumbbells
👍
Its funny when u see 120 pounds guys using the whole stack of weights doing the 30 degree lean forward.
😊
Not a big fan of cable crossovers as I feel they mess up my shoulders too much!
Why would he not say “like you’re hugging a bear”
I wonder if anyone actually watches these videos with a pen and paper, and takes notes...
Properly? Not on that machine!
Garbage
thank you so much doc. you are the best fitness video maker.
Yes I agree!
Hi Anthony...Do you have any video series of helping other people, with weight loss transformation journey?? cheers
Hi Kanzee! We have weight loss transformation stories from our Members on the Fit Father Project RUclips Channel. You can also find FFP Success Stories here:
www.fitfatherproject.com/testimonials/
-The FFP Training Staff
He knows the theoretical aspects of what he is doing, Thank you for this great video.
You're very welcome Mehdi 👍🏼
Please, it's your choice but give your life to GOD before it's too late and he will forgive you of all your sins and I'm not forcing you to. GOD bless you all 🙏
Amen 🙏
videos are very helpful but as far as the training and meal plans are concerned I never received any in my E-Mail.
Hi Marvin! If you're looking for our *FREE* meal plan and workouts, you can download them here:
www.fitfatherproject.com/free-meal-plan-and-workouts/
-The FFP Training Staff
i don't wanna do this but great instruction :)
How much weight should I be looking to use for this? I've been doing 35 lbs
Hi Ryan, please find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight 👍
Can you please demonstrate reverse cable fly for rear deltoid
Hey my friend, please watch this video: ruclips.net/video/hwBu73GZn98/видео.html using the dumbbells 👍
Where is the 50 exercise pdf??? R u click baiting people
Here is the link for the 50 best exercises by body part:
s3.amazonaws.com/fit-father-project/Exercises+by+body+part.pdf
-The FFP Training Staff
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
Big fan of cable crossovers, thanks for posting
I'm trying this exercise in my next workout for sure, thanks for showing how to do these with good form.
Thank you, the last point was very important, that was the mistake I made, which I'm now going to avoid next time
Cool. Let’s see if I remember this when I’m at the gym
🙌
Learned something new today, I usually skip this machine. But I'll give a try seeing the benefits :)
How about flat bench cross over
Hey Joseph, thanks for writing in and great questions! You could do either a flat bench cross-over or a pull-over in an effort to work your pecs from different angles. The cable version is good because it provides a constant tension throughout the movement but if you do not have access to it, the two varieties you mentioned also work. For other pec movements, check out our Chest RUclips playlist page==>ruclips.net/user/Fitfatherprojectplaylists
-The FFP Team
Love the last part on biceps
💪TY
Great video thanks 👍
You're very welcome 🙏
another awesome video doc. always bringing a rich content ;)
Thank uu
You're very welcome Brother 👍🏼
Thanks for the tip to not extend the arms too far, keeping the biceps out of it.
I've been doing these too heavy with bad form. Gonna drop weight
Great exercise for chest with good explanation..
Great exercise for the chest! Thanks for the info.
Thanks for the tips to help improve one of my favorites exercises.
Thanks a lot doctor for the detailed demo with proper form, sets, reps and routine for best results. I hope I see a good result soon.
Thank you
You're very welcome Brother 👍🏼
FFP, once again a fantastic video.
Great
Thank you very much 👍🏼
A* content. Thanks bro.
Excellent. Just joined the Fit Father program. What a wealth of info one diet which I always struggle with and a great workout routine. I will be incorporation cable cross overs into my routine as I progress. Right now for me it’s baby steps but at least I know I’ll be doing everything correctly. Super videos. Thanks
Welcome to the FFP Brotherhood Dave! We are so happy you joined us. :) Your strength and endurance will grow as your work through the programs. Baby steps are best in the beginning!
-The FFP Training Staff
Great video and explains it all... One thing is you say a link for the 50+ best exercises on PDF...but cannot see the link or anything bon your website
Hi Greg! Thanks for watching the FFP Channel. :)
Here is our RUclips video on "Building Muscle after 50"
ruclips.net/video/yliHX5u3HZY/видео.html
-The FFP Training Staff
I'm not a father but thank you. Thank you for showing us the right way. :)
You're very welcome Brother 👍🏼
Gr8 video. Question: you start with a neural grip and then go pronated toward the end of the extension - what type of difference (if any) is there is the grips remains neutral?
I start with neutral and tend to pronate at the end (largely because the pronation allows the cable handles to glide past each other at the midline so we can achieve a deeper chest contraction). You could keep the handles in pronation at all times, however that does encourage the humerus to stay in internal rotation which can cause some impingement in the front of the shoulder.
Thx for your input. I find your channel quite helpful as I am in my late 40’s and am recovering from a rotator cuff sprain and looking to revamp my workout routine - your “tips and tricks’ for how to approach resistance training as one ages has been depth of hope by providing wisdom. Thx for all you do.
This is the best instruction I've ever come across. Thanks
I’m glad you found this vid and got a lot out of it 🙏🏼🔥💯
I am huge fan of you and your instruction is very effective.
Thanks for watching! We post a new video daily - make sure you've subscribed. :)
-The FFP Training Staff