The bent over cable crossover is similar in motion as a flat dumbbell fly. However, the bent over cable crossover allows for constant tension on the muscles throughout the entire range of motion! When performing a dumbbell fly, the gravitational pull at the top portion of the movement is linear. This means you lose the load on the muscle during the top third portion of the rep. With the bent over cable crossover, the cables and weight stacks allow for a constant load to be placed on the muscle throughout the entire range of motion. In addition, by bending over at the waist, you are able to increase the range of motion by opening the chest creating a stretching effect which helps to draw blood into the muscle for an intense pump! This is an excellent exercise to finish your chest workout with.
EXECUTION OF THE BENT OVER CABLE CROSSOVER
- Stand in the middle of the cable pulley machine with the "D" handles attached to the top pulleys.
- Grasp a handle in each hand. Bending your knees slightly to take pressure of your lower back, bend over at the waist bringing your chest as close to your knees as possible. Be sure your shoulders line up with the overhead pulleys. You don't want to be forward of the pulleys as with the regular cable crossover. This is key for keeping tension on the muscle throughout the entire range of motion of the exercise.
- Maintain a bend in your elbows as you bring your hands together at mid-chest level. Squeeze the chest muscles throughout the range of motion to ensure a deep muscle contraction.
- Slowly allow your arms to be drawn back in a controlled manner while maintaining a bend in your elbows. Inhale as the arms come back allowing the chest to expand and stretch as you return to the starting position.
TIPS
- Maintain a forward bend at the waist throughout the entire exercise.
- Maintain a stationary torso, allowing movement at the shoulder joint only during the exercise.
- Be sure your shoulders are in line with the overhead pulleys during the exercise. Do not stand forward or backward of the pulley to ensure constant tension on the chest.
- Do not use more weight than you can handle with good form, you will end up pushing the weight as in a chest press rather than a rotary, isolation movement.
- Hold the contraction of the chest muscle at the bottom portion of the rep for a second or two for a deeper contraction and to stimulate a deeper neurological response. This promotes growth!
*Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.
**Consult with myself or other Certified Personal Trainer for proper instruction and recommendations.
*** Check out the video on my INSTAGRAM for proper form at https://www.instagram.com/joshuafitness/