Bench press has long been the means to inflate the chest, and there is little doubt that it is worth incorporating into any workout designed to inflate the chest muscles. However, looking at it as the alpha and omega of all thorax builders will only be counterproductive in the long run, because if you want to build a really great torso, you need to think beyond bench press.
As with all other important muscles in your body, if you want to increase the size and strength of your chest, you need to train them from different perspectives with a mix of exercises – some that isolate the pectoral muscles and some compound movements that several Hitting joints and muscle groups simultaneously. Bench press is a combined movement that trains the shoulders and triceps, as well as the chest, while crossover the cable is an isolating motion aimed directly at the pectoral muscles. It is an exercise preferred by bodybuilders because it works wonders for the definition of your pectoral muscles. Read our form guide to help you complete the exercise safely and successfully.
How to cross the cable
Set the handles on both ends of the pulleys to the highest level. Stand shoulder-width apart in the middle of the machine. Bend your upper body slightly forward, keeping your spine neutral and your back straight, and bend your elbows slightly, with your wrists pointing to the floor. Engage your core and pull both handles down and over your body. Press your pectoral muscles in this fully contracted position (the handles do not touch). Slowly return to the starting position, keeping the bend in your elbow throughout.
Cable Crossover Variations
Low Pulley Cable Junction
The upper chest is a particularly difficult area to grow. Due to the typical pressure movements on the inclination, the front (front) skin is heavily stressed, making the muscle fibers around the collarbone difficult to reach. This is where the cable intersection of the lower pulley comes into play.
Place the handles on the bottom pulley sprocket. Spread your feet shoulder-width apart and grasp the handles with your palms facing you and your hands next to your thighs. With a slight flexion of your elbows, pull both handles up and in until your palms face your chest. Squeeze your pectoral muscles for one to two seconds, then return to the start to keep the movement under control. Regular access to a cable machine. Fortunately, you can also run the train with a resistance band, a very portable training device that lets you make the transition anytime, anywhere.
As long as you have something sturdy to attach your resistance band, this is the first step of the exercise. Wrap the tape around your sturdy anchor point and then turn it in the other direction. Hold one end of the tape in each hand. Move far enough away to add some tension to the band. Then take your arms aside and open your chest. Slowly bring your hands together in front of your chest, keeping your elbows slightly bent. Press your pectoral muscles in this position and then open your arms again.