Performed on the pulley, the crossover stimulates different fibers of the muscles of the pectoral region
The crossover is one of the most used pectoral exercises in the gym. It is performed on the pulley (cables) and can be performed with different grip widths, such as top down, straight or bottom up.
These height adjustment variations allow you to work all the muscle fibers of the chest (lower, middle, upper)”, explains physical educator EmÃlio Maia, from the Evoque gym.
Read on to find out how to perform the crossover correctly and learn about its main variations!
How to do the crossover?
The crossover is made using a double pulley, where you can hold one side of the cable with each hand. The name “cross” comes from the movement, which begins with the arms open, like a cross, and which involves contracting the chest while pulling on the cables.
There are basically three variations of the crossing made on the cable, which involve different heights at which the cable is located when the movement begins. Let’s talk a little about each variation!
1. High crossover
This is one of the most common versions, where the movement starts from the cables at the top. Hold the cables with both hands and maintain an upright posture. The legs can be together, but they can also be facing each other. Subsequently, the movement of contraction of the pectoral muscles is carried out, bringing the cables from above close to the abdomen (always with the arms slightly flexed. This version activates the lower part of the pectorals more.
2. Direct crossing
In this version the cables are aligned approximately at chest height. The movement itself is the same as the crucifix, compressing the chest in a straight motion. This variation activates the entire pectoral muscle.
3. Low crossover
Here the pulley starts from the bottom. Hold the cables with both hands and compress the chest, bringing the cables from bottom to top, until they are close to the chest. This variation primarily activates the upper chest muscles.
Be careful when crossing
Whenever you perform a new exercise or variation that you are not used to, seek professional guidance so that the movement is performed correctly. This helps prevent injuries and promotes faster, more consistent results.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
