Technogym Cable Crossover
At Completegyms, we are proud to offer you this cable crossover from Technogym.
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Check out this video of the Technogym cable crossover in action – Video
1. Pec Fly
The machine pec fly is an easier alternative to the cable crossover that can be used as a regression. This is because the movement of the machine pec fly is through a fixed path.
The cable handles in the cable crossover exercise have a lot of freedom of movement, and it requires more effort to stabilize them during execution. This makes the machine pec fly a good exercise to push closer to failure as there is less demand on focusing on stabilization.
How To Do It
- Set up the seat of the machine pec fly so that the handles of the are roughly mid to lower chest level
- Hold onto the handles with a slight bend in the elbows and keep the elbows in line with your hands
- Set the arm handles as far back as your shoulder mobility will let you
- Take a deep breath in, then exhale as you bring the machine’s arms together in front of you and squeeze the pecs
- Slowly control the machine’s arms back towards the starting position while breathing back in
- Ensure that you keep your back flat up against the back pad and that you are not cheating by pushing your legs too hard in the ground so you are no longer sitting
- Repeat for desired repetitions as prescribed in your program
2. Pec Deck
How To Do It
- Set up the height of the pec deck seat so that your elbows are at mid to lower chest level
- Set up the elbow pads as far back as your mobility will allow. The more flexible you are, the further back you can set them.
- Sit down on the seat and keep your back pushed up against the back pad
- Place your elbows behind the elbow pads, grip the handles, and take a deep breath in
- Exhale as you flex through your chest muscles and bring the elbow pads together
- Inhale as you return the elbow pad back to the start position in a controlled manner
3. Dumbbell Fly
The dumbbell fly is a popular alternative to the cable crossover and requires a similar demand of stabilization. It is performed with dumbbells on a flat, horizontal free-weight bench.
The difference between the dumbbell fly and the cable crossover is that there is reduced tension in the pecs when your hands are close together for the dumbbell fly. The cable crossover gives you more even tension through the range of motion.
How To Do It
- Set up a flat free-weight bench to be horizontal and hold a pair of dumbbells by your sides
- Lie down on the bench and hold the dumbbells above your chest with your arms straight and palms facing each other
- Maintain a mild arch in your back and a soft but fixed bend in your elbows
- Inhale as you slowly open your arms and let your pec muscles stretch as your arms lower to a roughly horizontal level
- Exhale as you squeeze your pec muscles and bring the dumbbells together
- Maintain pinched shoulder blades throughout the exercise
- Repeat for the desired number of reps
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