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 using an overhand grip.
- Bend forward a little by flexing your hips and knees.
- Internally rotate your shoulders so that your elbows are shoulder height.
Execution
- Keeping your elbows slightly bent, exhale as you slowly pull the stirrups together in a downward hugging motion.
- Hold for a count of two and squeeze your chest.
- Inhale as you slowly reverse the motion until you feel a slight stretch in your chest.
- Repeat.
Comments and tips
- Keep your body still and the movement under control. Only your arms should move.
- Keep your elbows slightly bent.
- Instead of just bringing the stirrups together, it’s a good idea to cross the stirrups and thus strengthen the cross-over range of motion.
- 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.
- The high cable cross-over does not work the exact same muscles as the cable cross-over.
