{"id":9969,"date":"2018-12-23T14:46:18","date_gmt":"2018-12-23T14:46:18","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=9969"},"modified":"2021-07-30T16:23:48","modified_gmt":"2021-07-30T16:23:48","slug":"prosagogi-ton-cherion-ypo-antistasi-me-trochalies","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\/","title":{"rendered":"High cable cross-over"},"content":{"rendered":"<p><strong>Exercise details<\/strong><\/p>\n<ul>\n<li><strong>Target muscle:<\/strong> Sternal (Lower) Pectoralis Major<\/li>\n<li><strong>Synergists:<\/strong> Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Anterior Deltoid, Latissimus Dorsi<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<p><strong>Starting position<\/strong><\/p>\n<ol>\n<li>Stand between two high pulleys.<\/li>\n<li>Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand using an overhand grip.<\/li>\n<li>Bend forward a little by flexing your hips and knees.<\/li>\n<li>Internally rotate your shoulders so that your elbows are shoulder height.<\/li>\n<\/ol>\n<p><strong>Execution<\/strong><\/p>\n<ol>\n<li>Keeping your elbows slightly bent, exhale as you slowly pull the stirrups together in a downward hugging motion.<\/li>\n<li>Hold for a count of two and squeeze your chest.<\/li>\n<li>Inhale as you slowly reverse the motion until you feel a slight stretch in your chest.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>Keep your body still and the movement under control. Only your arms should move.<\/li>\n<li>Keep your elbows slightly bent.<\/li>\n<li>Instead of just bringing the stirrups together, it\u2019s a good idea to cross the stirrups and thus strengthen the cross-over range of motion.<\/li>\n<li>By internally rotating your shoulders as you perform the high cable cross-over, you bring the origin and insertion of your pectoralis major into better alignment, which ensures a shorter and more favorable contraction pathway and better isolation.<\/li>\n<li>The high cable cross-over does not work the exact same muscles as the cable cross-over.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Anterior Deltoid, Latissimus Dorsi Mechanics: Isolation Force: Push Starting position Stand between two high pulleys. Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9971,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731],"tags":[],"class_list":["post-9969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>High cable cross-over - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High cable cross-over - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Anterior Deltoid, Latissimus Dorsi Mechanics: Isolation Force: Push Starting position Stand between two high pulleys. Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-23T14:46:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-30T16:23:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/12\/high-cable-cross-over-990x605.png\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"605\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"marios\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"marios\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\\\/\"},\"author\":{\"name\":\"marios\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/f75d48bcf50df55dfbfed529c8a38753\"},\"headline\":\"High cable cross-over\",\"datePublished\":\"2018-12-23T14:46:18+00:00\",\"dateModified\":\"2021-07-30T16:23:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\\\/\"},\"wordCount\":229,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/12\\\/high-cable-cross-over-990x605.png\",\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\\\/\",\"name\":\"High cable cross-over - 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