![]() ![]() Inhale as you return the elbow pad back to the start position in a controlled mannerĭue to the nature of the pec deck, you can isolate the pec muscles very well and change the weights very easily.Exhale as you flex through your chest muscles and bring the elbow pads together.Place your elbows behind the elbow pads, grip the handles, and take a deep breath in.Sit down on the seat and keep your back pushed up against the back pad.The more flexible you are, the further back you can set them. Set up the elbow pads as far back as your mobility will allow.Set up the height of the pec deck seat so that your elbows are at mid to lower chest level.This completely removes tension away from your biceps and triceps, so they no longer need to stabilize the movement. Rather than holding onto the machine arms with your hands, you press against elbow pads. The pec deck is the simplest alternative to the cable crossover and can isolate the pecs more than the machine pec fly. However, it is important to note that during the execution of the machine pec fly, all the pec fibers are still activated regardless of how high you adjust the seat. If you adjust the seat so that the handles are roughly lower than chest level, you’ll feel more tension in the lower chest fibers. If you adjust the seat so that the handles are roughly at shoulder level, you’ll feel more of a stretch in your upper chest fibers. ![]() You can adjust the height so that the handles are higher or lower, which enables you to work more of the upper or lower chest depending on which area you want to target. Most machine pec fly machines will allow you to adjust the seat height. Repeat for desired repetitions as prescribed in your program.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.Slowly control the machine’s arms back towards the starting position while breathing back in.Take a deep breath in, then exhale as you bring the machine’s arms together in front of you and squeeze the pecs.Set the arm handles as far back as your shoulder mobility will let you.Hold onto the handles with a slight bend in the elbows and keep the elbows in line with your hands.Set up the seat of the machine pec fly so that the handles of the are roughly mid to lower chest level.This makes the machine pec fly a good exercise to push closer to failure as there is less demand on focusing on stabilization. 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 is because the movement of the machine pec fly is through a fixed path. The machine pec fly is an easier alternative to the cable crossover that can be used as a regression. They work whenever you bring your shoulder blades forward in an exercise.ġ2 Cable Crossover Alternatives 1. The secondary muscles used in the cable crossover are the front deltoids (the front of your shoulders) and the serratus anterior, the striated muscles underneath your armpit and between your pecs and abs. The pectoralis minor assists in the stabilization of the scapula (your shoulder blades) and helps you bring your shoulders down and forward. The pectoralis major helps you move your arms across your body and, when you’re doing vertical pulling motions, works together with the back muscles to pull your body up. The primary muscles used in the cable crossover are the pectoralis major and pectoralis minor, which are the main chest muscles that you can see on a body. What Makes A Good Cable Crossover Alternative?Ī good cable crossover alternative will be able to satisfy the following conditions: I have included alternative exercises that use machines, dumbbells, Olympic rings, suspension trainers, free weight plates, and your own bodyweight so you can isolate the pecs regardless of what kind of equipment you have. In this article, I will go through what makes a good cable crossover alternative, how to perform each exercise, and how to make the most out of each variation. ![]()
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