Crossover is a universal simulator with which you can conduct a full body workout. To increase its versatility, there are many special handles and handles. In addition, the simulator allows you to work out isolated muscle groups in isolation. Also, it can use a lot more weight than in exercises with free weighting.
The most popular exercise is cross-arm alignment from the upper block, as it is very effective for creating strong pectoral muscles and anterior deltas.
Benefits of exercise
Consider the main advantages of performing information in a crossover on the upper block.
- The voltage in the cables provides a smooth and continuous resistance, in contrast to the free weight, which can be affected by the impulse.
- Continuous resistance allows you to include in the work also small muscle stabilizers, which provides optimal results for increasing strength and muscle mass.
- Exercise is safer for the shoulder joints than bench press on the chest, as this exercise does not use excessively large weight.
- By changing the position of the body and the direction of the information, you can work out various sections of the pectoral muscles.
How to choose the right weight?
When choosing a working weight, you need to focus on your sporting goals.
- If you want to achieve dryness and relief, then choose the weight with which it will be difficult to perform the exercise by 15-18 repetitions.
- If you are trying to gain muscle mass, then to 8-12 reps.
But the most important rule to keep in mind is that you should never sacrifice equipment for a lot of weight, as this can lead to injuries and actually prevents you from becoming stronger.
If you have never performed crossover mixing through the upper blocks, then start with a low weight. This exercise requires a wide range of motion, so be sure that your muscles are pre-stretched and sufficiently warmed up.
How to configure the simulator?
Before moving on to the technique of performing the exercise, it is important to know how to properly configure the crossover and take it back to its original position.
- Take the handles and step back. Pull the weight to your chest, then go forward.
- Position one leg behind you, leaning forward slightly and balancing your upper body over your front leg.
- Lower the handles down so that your wrists and shoulders are in line. Elbows should be slightly bent, chest raised.
Exercise technique
Now we proceed directly to the description of the correct technique for performing the exercise.
- Breathe in, bring your hands in front of you and touch each other with them, thereby pulling the cables.
- On exhalation, while maintaining tension in the pectoral muscles, return to the starting position.
- Repeat the required number of times.
Exercise variations
Crossover exercises on the upper block can be performed both standing, and sitting or lying down. The difference is that if you perform the exercise while sitting, the cables stabilize your body and isolate the chest, giving it more attention to the muscles. If the sitting position strains your back too much, then you can try the exercise while lying on a flat bench. This will relieve some pressure, but still isolate the chest.
To maximize the use of the crossover for pumping the pectoral muscles, you should alternate the angle at which you connect your hands.
- To work out the pectoralis major muscle during the mixing, your arms should remain parallel to the floor.
- To work out the lower chest, the cable should be pointing down so that your hands meet at the level of the hips.
- To work on the upper chest, the arms should be at the level of the chin.
Recommendations
- Do not straighten your arms to the end when returning to the starting position, since in this case triceps are included in the work and the load on the chest decreases. When doing the exercise with straight arms, there is a risk of damage to the elbow joints.
- Do not tilt the body forward, as the whole body will work, and the load will be removed from the pectoral muscles.
- Try not to strain your back and not take your shoulders back, because in this case, the front dentate muscle will be turned off. When bringing the arms in front of the chest, round off your shoulders.
findings
So, we examined the main advantages of using a crossover on the upper block for pumping the pectoral muscles. During your next workout, be sure to try out the information from different angles and find out which option is best for you.