Classes on the simulator crossover. Crossover - an exercise for the pectoral muscles

One of the most famous isolation exercises for pumping pectoral muscles, but it does not pump the entire chest, as many people think. In general, it is possible to perform mixing at different angles, from this angle it will depend on which part of the pectoral muscles the load will fall on. Accordingly, it is possible to emphasize the load on different parts of the pectoral muscles, and since the exercise is performed with a small weight, then, in fact, the angle at which the athlete performs the reduction of the arms in the crossover depends on which part of the pectoral muscles is trained.

Exercise is not a way to build muscle, but experienced athletes with at least one year of training experience can include it in their training program. The fact is that the less trained the athlete, the less work his muscles can do. That is why the first year should be performed only basic exercises. Of course, you can do more work, but this will lead to overwork, you will drive yourself into overtraining and reduce the effectiveness of your visits. gym down to zero.

Work of muscles and joints

The reduction of hands in the crossover loads the external or inner part pectoral muscles, which depends on how the athlete will perform the exercise. If the exercise is performed while standing, then the outer part of the chest receives the load, and if lying down, then the inner part. It should also be noted that when correct technique the biceps will also receive the load, which should relieve the load from elbow joint. But the shoulders must be fixed and try to exclude from work.

At wrong technique when an athlete is chasing weight, bringing the arms together in a crossover can even lead to an injury to the elbow joint. But, if the athlete does everything right, then this can be avoided. Furthermore, even when the exercise is performed while standing, leaning forward completely removes the load from the spine. And, in general, the exercise does not involve the use of large training weights and is performed in the simulator, so it is very difficult to get injured.

Reduction of hands in a crossover - scheme

1) If you are doing the exercise while standing, then you should take the handles of the crossover and stand in the starting position, bending forward slightly and raising your elbows above the hands.
2) Without moving your elbows, bring your hands together so that your palms intersect, then return to the starting point.
3) If you are doing the exercise lying down, then you will need a bench, which you must place in the middle of the simulator.
4) Lie down on the bench, having previously taken the handles of the simulator in your hands, and then begin to bring them together and breed them as if you were doing a dumbbell row.

Reduction of hands in a crossover - notes

1) When performing the exercise lying down, it is best to use the help of a partner who will give you the handles of the simulator.
2) The elbows should always be locked during the crossover, which will help isolate the triceps and take pressure off the elbows.
3) Again, when flattening while lying down, it is best to keep your feet flat on the floor, with your heels firmly planted, which will provide better stability.
4) The head in both cases should be in the same position and look forward, do not tear it off the bench, or do not lower it down.
5) Try to increase the range of motion, which will help to better engage those areas of the pectoral muscles that usually do not receive a load.

Anatomy

Bringing the arms together in a crossover allows you to stretch the chest, replacing the dumbbell layout, but, unlike the layout, doing this exercise while lying down, the athlete gets the opportunity to better work out the inside of the pectoral muscles. Chest is big muscle group, so it’s difficult to steal a load from her, but if this part of your body is lagging behind, then bringing your hands together in a crossover can be very useful.

On the other hand, the exercise is shaping, moreover, it is also performed in the simulator, which does not allow you to effectively progress the load. But the exercise is almost completely safe for the joints. It is these characteristics of bringing the hands in the crossover that make this exercise indispensable during an injury, and also well suited to those athletes. Which have not yet learned to feel their pectoral muscles, which is why they receive less load during more complex exercises.

Bringing the arms together in a crossover is an effective isolated exercise for developing chest muscles. Performing it in different variations, you can emphasize the load on different parts of the pectoral muscles: upper, lower, inner or lower. There are several basic variations of hand information in a crossover: standing, lying on a bench, through the upper or lower blocks. About how to do all varieties of this exercise correctly, and will be discussed in our article today.

Benefits and contraindications

Before proceeding to the story about the technique of performing the exercise, we will briefly describe what advantages and benefits it gives the athlete, as well as to whom its implementation is contraindicated and for what reasons.

The benefits of exercise

With the help of the hands in the crossover, you can make a huge leap in the development of the pectoral muscles. It is ideal for learning how to “turn them on” correctly, since the work is isolated, the shoulders and triceps are practically turned off from the movement, which cannot be said about other chest exercises.

As a rule, the reduction of the hands in the crossover is placed towards the end of the chest workout in order to achieve maximum blood supply. Work is carried out in a wide range of repetitions - from 12 and above. The working weight does not really matter, it is much more important to feel the stretch and contraction of the pectoral muscles.

Contraindications to exercise

neuritis of the brachial nerve;
tendobursitis;
tendinitis.

Excessive stretching of the pectoral muscles in lowest point will overstress shoulder joints and ligaments, and chronic pain will be felt much more strongly. This is less true of the classic crossover hand knowledge while standing through the upper blocks, but you still need to be careful not to use excessively heavy working weights.

Beginners are not recommended to bring their hands together in a crossover through the lower blocks. This is a very technical exercise that requires an unrealistic neuromuscular connection. Newbies just don't. Better develop your upper chest with incline presses and raises, and when you notice an increase muscle mass, you can smoothly begin to perform hand information in the crossover.

What muscles work during exercise?

If you do everything right, then almost the entire load falls on the pectoral muscles. There is some static tension in the biceps, triceps, and anterior delts, but it should not prevent you from concentrating on chest work. If you feel that your shoulders and triceps get tired no less than your chest, then the working weight is too big.

The muscles of the press and buttocks act as stabilizers, due to them we occupy the correct position.

Exercise technique

Below we will talk about the technique for performing several types of exercises for bringing hands together in a crossover.

Classic variant

The classic reduction of hands in a crossover through the upper blocks is done as follows:

Grab the crossover handles and place your feet in a straight line. Try not to step forward as this puts torque on your spine and can lead to injury.
Lean forward, keeping your back straight. The stronger the slope, the more the upper chest will work. It is best to keep the slope at 45 degrees throughout the approach.
Gently bring your hands together in front of you, exhaling. Try to make the movement only due to the work of the chest muscles, the shoulders and arms should not participate in the movement, the arms should be bent quite a bit. At the point of peak contraction, pause a little - this way you accentuate the load on the inside (middle) of the chest.
While inhaling, slowly spread your arms to the sides. Stretch a little outer part chest and do one more rep.

Exercise on the lower blocks

Reduction of hands in a crossover through the lower blocks with an emphasis on upper part chest is done as follows:

Take the handles of the lower blocks and place your feet shoulder-width apart. The negative phase of the movement is not so important here, the stretch at the bottom of the amplitude is much less, so you do not need to try to "stretch" the outer part of the chest.
Push your chest forward and up a little, and pull your shoulders back - this will take most of the load off them and you can concentrate on the isolated work of the upper chest.
As you inhale, begin to raise your hands up and bring them together in front of you. The movement must be smooth. In no case do we strain the biceps, otherwise 90% of the load will fall on them. Hold for a second at the point of peak contraction to properly squeeze the muscles of the chest.
While inhaling, gently lower your arms down, keeping the arch in thoracic region spine and without leaning forward or upward.

Training in a crossover lying on a bench

The reduction of hands in a crossover lying on a bench is performed as follows:

Take the handles of the lower blocks and lie down on the bench. The bench should be located exactly between the handles. Position it so that the cables of the machines are flush with your chest. You can use both a horizontal bench, an incline bench, or a bench with a negative slope. How more angle tilt, the more the load falls on the upper chest.
Lower your shoulders down, bring your shoulder blades together and do not arch your lower back. If desired, you can put your legs on a bench or raise them in the air so that there is no desire to rest them on the floor with all your might and make your task easier.
Start bringing the handles over you. Outwardly, the exercise is similar to the wiring of dumbbells, but only outwardly. Due to the device of the block simulator, additional resistance is created, which constantly has to be overcome. Dumbbells don't do that.
Continue to bring your hands together until there is 5-10 cm between the handles. At this point, you need to linger for a second and tighten your chest even more. It's chest, not biceps. If at this moment your chest muscles begin to contract, then you are doing everything right.
Gently lower the handles down. At the bottom point, we also make a slight delay in order to properly stretch the muscle fascia.

Crossover is the reduction of the arm in a block simulator. An isolated exercise for shaping the chest muscles. It is well suited for athletes who have already gained the basic mass of the pectoral muscles, and it needs to be polished.

The target muscles for this exercise are the chest. Depending on the variation of the exercise, it is possible to emphasize the load on their lower, upper or inner part.

The target muscles during the exercise are the pectoral muscles.

As additional muscles of the shoulders, arms and back are involved. A number of body muscles perform a stabilizing function. In particular, these are the muscles of the press, legs and buttocks.

Advantage of crossovers

Performing exercises in a block simulator has its own specifics. As for such an exercise as a crossover, its main advantages are as follows:

The pectoral muscles are under load all the time. The resistance of the blocks does not allow them to relax even for a second. While when doing chest exercises with dumbbells or a barbell, the effort is more of an impulse character.
By varying the position of the body and the direction of information, you can work out various sections chest muscles. So, for example, if we do a top-down crossover, it works. If, on the contrary, we pull up the handles of the lower blocks, the emphasis is on. By making the crossover right in front of us, we are working on the center.
The crossover technique involves stretching the target muscles at the top point. This allows you to increase the range of motion and force the muscle to contract as much as possible.
Since this exercise does not use heavy weights, it is significantly safer for the shoulder joints than, say, the bench press.

Execution technique

Often in isolated exercises technique plays a more significant role than direct weighting. The crossover is no exception. Our task is not to load the muscle to the maximum (there are basic exercises for this), but to make it work so that it grows in the way we need. Well, or in the case of using an exercise for finishing - we are working with an already tired muscle, so large weights are also irrelevant.

Consider the crossover in its classic form, leaving the variations for last.

Set the required weight on the simulator. It should be the same on the right and left. Use a load that will allow you to perform movements completely under control, without jerking.
Stand between the racks evenly, lean forward slightly with a straight back. Place your feet shoulder-width apart, knees can be slightly bent. Some athletes put one foot forward for a more stable body position when bending over. This approach has a place to be, however, when using it, it is necessary to alternate the position of the legs from approach to approach. This will avoid the asymmetry of the load on the right and left side.
Raise your hands and grab the handles of the blocks with them so that you feel the stretching of the pectoral muscles. At the same time, the elbows should be bent (this rule is maintained throughout the entire movement), the shoulder blades should be tightly pressed to the back. Fix in the starting position.
As you exhale, without bending your back and without changing the angle at your elbows, slowly and under control bring your hands down in front of you. Inner sides wrists should be directed towards each other. Concentrate on the maximum effort of the pectoral muscles. Hold at the bottom of the exercise for 1-2 seconds. You can even wind one hand after the other a little (alternately) to increase the amplitude.
On an inhale, raise your arms back to the starting position.

The classic version of the crossover emphasizes the load on the lower chest.

When performing the exercise, do not allow the elbows to straighten. An angle of about 10 degrees is maintained all the time. With the right technique, the trajectory of the movement of the brushes resembles a semicircle. The back should remain straight at all times. Shoulders should be straightened.

It is also important to control muscle effort and not allow yourself to work at the expense of your hands. We train chest, remember this. Avoid jerks - the movement is made evenly, the muscles do not relax for a second.

Variations for the top and middle of the chest

As already mentioned, classic crossovers for the most part affect the bottom of the chest. In fairness, it is worth bringing variations of this exercise, the combination of which will help to polish the shape of the pectoral muscles as much as possible from all sides.

In general, the technique for performing the exercise remains the same, only the position of the body and the direction of the pull of the cables change.

Top of chest

When our task is to draw the upper contour of the chest, the handles will need to be pulled not from top to bottom, but from bottom to top. That is, the exercise is performed on the lower block.

When using the lower blocks, the load is redistributed to the upper chest.

In the initial position, the arms are slightly bent at the elbows, lowered down to the sides of the body and slightly laid back (until the chest is stretched). The palms are directed towards the body. As you exhale, raise your hands and bring them together in front of you. On an inhale, return to the starting position.

Mid chest

To work the middle of the chest, fix the blocks in the middle of the supports and perform the information directly in front of you. In this position, the hands at the end point will not be directed up or down, but forward.

Working out the central part of the chest.

You can also try a horizontal crossover. To do this, a bench is placed between the supports of the simulator. You lie down on it with your body and take hold of the handles of the blocks in the lower position. The load will be similar to what you get by doing . However, thanks to the resistance of the simulator, your muscles will not relax for a second, that is, the study will be even more powerful.

Execution on horizontal bench.

How to build a workout

You can put crossovers in your training program after more severe basic exercises. They should be performed for 10-15 repetitions of 2-3 sets with light or medium weight. It is the technique of movement that is of paramount importance.

You can also combine crossovers with push-ups, doing one set of both exercises without a break. That is, for example, do 20-30 push-ups, then immediately 10-15 data, then rest - and the next approach.

The reduction of the hands in the crossover is an isolating exercise on the lower chest, which works out the accentuated lower chest. Those who want to have a beautiful "separation" of the pectoral muscle from the press should do it at the end of the workout. Mixing in a crossover can be done both with the upper mount of the block system, and with the lower mount to engage the muscles from different angles. The movement is sometimes replaced by work in loops or with rubber, but for the classic "builder" undercut of the pectoral muscle, this movement is considered indispensable. The exercise is available to both beginners and professionals, and can be performed by both men and women.

It is important to determine the location of the attachment of the handles. Tall athletes can fasten the block system to the uppermost retainer, with an average height it makes sense to lower it so that at the top point of the spread of the arms the shoulders do not lock in an uncomfortable position, and the athlete does not lose control of the muscles of the core and chest. If during the movement the athlete “throws up”, he has chosen the wrong height of the latch.

The handles are curved or D-shaped. If there are no such handles in the hall, you can put on two round clamps, and perform the movement with a slight resistance by gripping the round clamps.

Taking the starting position, it is important not to get injured. First, they grab one handle and bring it to the belt, then the second, after which you need to position the body in the center of the crossover so that the cables are stretched equally. A stable stand "in scissors" is allowed, or on two legs in an inclination, it does not matter.

The exercise is bringing your hands together in front of you, at waist level. During work, you should consciously strain the muscles of the chest, and do not relax them for as long as possible, spreading your arms to the sides towards the block mechanisms.

All repetitions must be performed in the same manner so that the athlete does not change the trajectory of movement. The deepening of the inclination of the back is not allowed. It is often written that it should be strictly at 45 degrees, but this is not so, the depth of the slope is determined by the anatomical features of the athlete, and cannot be deeper than 45 degrees. A straight vertical stand is also not allowed. Otherwise, options are possible that will allow the athlete to work out the muscles more efficiently.

There are technical points that are best avoided:

Corpus cheating. You are not in the Plush Beard video, avoid swings, as they can injure the shoulder joints, even if the athlete does not feel pain and discomfort during the swing;
Active hand pushes. Bodybuilding differs from weightlifting in that it loves controlled exercise. By pushing weight, we can lift more, but the purpose of the movement is not to set a gym record for block machines.
"Running" around the perimeter with your feet. It is worth standing up once so that the position of the body is strong, and not changing it, as “jogging” can cause loss of shoulder stability and cause injury;
Head nods. It is unpleasant when the neck jams during the exercise. And even more frustrating when this "beautiful" feeling is accompanied by a shoulder injury. Therefore, excessive tension of the trapezoid and nodding must be excluded. If you need to nod your head at all costs, the weight is chosen incorrectly, it is too large. Again, the weight must be selected so that there is no need to make additional and unnecessary movements of the body and head.
Breakdown at the start. A jerk with the hands can cause injury to both the shoulder and elbow joints;
Rigidly "inserted" elbows at the start of the movement. This can cause overstretching of the ligaments of the elbow joint and cause injury;
Constantly putting forward the same foot can lead to imbalances in the hip joint.

Implementation options

The exercise resembles the well-known “wiring” with dumbbells, only instead of dumbbells, crossover handles are taken in hand. The cables are attached to the lower part of the attachment sector so that the athlete's hands do not "twist" when taking the starting position. The bench can be horizontal or inclined, it is not of fundamental importance. It is believed that on incline bench breasts work more, but this is subjective and depends on the physique.

The bench is located strictly in the center, the athlete lies down on it, the assistant gives the handles to the level of the center of the chest. Further, the movement resembles the usual “wiring” with dumbbells, the arms go to the sides, and come down to the center at the level of the middle of the chest. It is not necessary to allow an unnaturally large amplitude so as not to dislocate the shoulder joint.

Actually, they resemble the variant with the leg, only you need to stand up straight, and do not put your legs in the leg. The body leans forward, the handles are lowered down, the pectoral muscles are strained, the work is due to the contraction of the chest.

This movement requires a little more work from the front deltoid. You need to perform the exercise by attaching the handles to the bottom of the crossover. Then the athlete takes a step forward and brings the handles to chest level. This is followed by mechanical reduction of the handles at the level of the middle of the chest. pectoral muscles cut at the point of maximum tension.

Analysis of the exercise

Anatomy of exercise - which muscles work

The main target group is the lower bundle of the pectoral muscle. As stabilizers work the muscles of the back and core, the anterior deltoids, serratus muscles, and pectoralis minor muscle help the movement.

pros

This is a completely isolating exercise. It does not allow you to include triceps in the work, which means it is suitable for those who bench press a lot and consider the bench press their priority. The movement allows you to work out the chest without much stress on the stabilizers and biceps, allows you to take a greater amplitude, stretch the muscles in such a way as to reduce them as much as possible. The exercise is quite variable to avoid increased stress on the elbows, shoulders, biceps. It helps to work out the muscle along its entire length and allows you not to exclude the lower chest bundle from work.

Minuses:

Not all halls are equipped with a crossover, and there is not always access to it. This is a popular car, it can be constantly busy during rush hour;
Movement cannot help build muscle if only movement is performed. Basic exercises needed in addition to crossover work

Usually, the crossover is not the first movement in a workout, and is not used as an exercise to pre-fatigue the chest muscles. Training starts from the base, and only at the end does the athlete come to block simulator to work out the bottom of the chest.

This means that the joint warm-up is not needed, it is enough to perform a couple of approaches with light weight.

Single-joint exercise - work is only in the shoulder joint;
Cheating and body swings are excluded;
Elbows in the upper phase should not be pulled up to the ears, they are in the plane of the shoulder;
Muscles must be consciously strained, as if “bringing” the weight to the desired position;
You can not throw your head back, look at the ceiling, you should relax your neck and look forward;
It is necessary to use a stable position of the body, best of all - a rack in scissors;
Work takes place along an elliptical or arcuate trajectory. “Throwing your arms”, bending them at the elbows, should not be;
The reduction is carried out approximately at the level of the waist;
It can be assumed that the athlete uses a small weight, but it is impossible - pushes and jerks along the trajectory, and relaxed hands when lowering the weight;
We must try to consciously exclude the work of the muscles of the trapezoid

Muscle contraction is performed on exhalation, exhalation on effort is the basic rule when performing strength exercises.

Mistakes

“Different” movements, when the athlete in the first repetition bends his arms at the elbows, in the second - changes the position of the body, and leads the weight in different ways;
Mahi body, helping in working with weight;
Throwing weight;
Relaxed and rounded back;
"Inserted" straight elbows

Most often, bodybuilders are advised to consciously reduce the chest at the lowest point. This can be achieved through a small isometry, and this, in turn, by slightly turning the palms towards each other at the bottom of the exercise.

You can achieve maximum isolation, and completely eliminate cheating, if you kneel. This variant of the starting position will allow the athlete to completely eliminate body swings.

If you want to shift the focus to the top of the chest, you need to bring your hands higher. This can be achieved both by changing the angle of inclination of the body, and by changing the mount.

If you work "crosswise", winding one hand after the other in the lower part of the amplitude, then you can achieve a strong muscle contraction without changing the amplitude.

Inclusion in the program

This exercise can be the only one on the chest, only if we are talking about training a woman with breast implants. All other lifters should perform the movement at the end of their workout, after basic and other isolation exercises.

Usually performed in the mode of 12-15 repetitions in 3-4 sets, and the warm-up is not considered work. The exercise is not performed with a lot of weight, so the rest can be quite short, about a minute between sets.

Contraindications

The only contraindication to this exercise is an unhealed tear or tear of the pectoral muscle. In all other cases, you can accurately perform the information. If there is an injury to the rotator cuff, it may be necessary for some time to completely eliminate the load on the chest, including work in the crossover.

How to replace the reduction of hands in a crossover

From the point of view of biomechanics, a complete replacement is the reduction of hands with rubber expanders. But from the point of view of muscle work, this is an incomplete replacement, since expanders give resistance differently than blocks. They allow you to contract the muscles more strongly at the peak point, but give you the opportunity to relax on lowering the weight.

Mixing in a crossover classic exercise bodybuilding, and every athlete should do it right.

It's a crossover! It can safely be called gym in the gym! In fact, this machine allows you to train any muscle group and perform isolation exercises. In the crossover, you can train the muscles of the legs, arms, back, chest, as well as the abs and deltoids! Moreover, there are more than a dozen such exercises! This is an excellent training multifunctional base that is equally capable of developing the body of men and women.

Advantages and features of the crossover simulator

This trainer has everything. two controversial flaws.

The first and very controversial one is its modest stock of weight plates, usually the simulator has a stock of up to 100 kg. Some athletes use dumbbells to increase the load, however, this is not safe when increasing the working weight. In principle, for the majority of the inhabitants of the gym, the reserve of plates is quite enough. The simulator is designed for maximum muscle development and serves as an additional load to, which are performed with free weights.
The second, also very controversial drawback is the inability to train with combined weights. But as already mentioned, this machine is a great addition to training with free weights for athletes of any level.

And here virtues this trainer has a lot:

This type of exercise such as deadlift can be done in different options.
Blocks can be pulled while standing, sitting, using a bench, and even kneeling. Each way of performing exercises allows you to work out the muscles to varying degrees. Each version of the same exercise can have different effectiveness.
Crossover work can replace many exercises on various simulators.
Crossover gives the muscles a clearer outline and better shape.
Also, an indisputable advantage of this simulator can be considered constant muscle tension during exercise.
When performing many exercises, they are involved, which is a definite plus.
The design of the crossover allows you to stretch the muscles as efficiently as possible, which supplies them with blood and oxygen.
Crossover allows you to perform different exercises on the same muscle group. You can perform exercises at different angles, set the cable lower or higher, selecting the required amplitude.

Another advantage of using a crossover is the installation, as well as the use of a block to improve snatching technique. For example, American football players do short sprints from standstill with the help of a lower pulley and a belt with a carabiner. Yes, such an exercise cannot be called ordinary or traditional for this simulator, but, nevertheless, it allows you to develop other athletic qualities.

Top 20 Crossover Exercises

1. Reduction of hands while standing

This crossover exercise is highly effective for working out the pectoral muscles. The technique works well on the bottom of the pectoralis major muscle and its inner part. By moving the body and changing the vector of movement of the hands, you can change the emphasis on other parts of the pectoral muscles.

2. Pullover in a crossover

This exercise forms and. But this exercise is secondary and is performed for maximum load and stretching of the chest muscles. Usually performed at the end of a set of exercises.

3. Horizontal block pull

This exercise is performed while sitting and is aimed at forming the muscles of the back, namely latissimus dorsi. This exercise in a crossover eliminates a dangerous load on the back, or rather the spine and, in particular, on lumbar.

4. Lowering straight arms from the upper block while standing

The exercise is designed to strengthen the back. The lowering of the arms should be performed only due to the efforts of the back muscles, bending the elbows and helping the muscles of the shoulder should not be allowed. This exercise requires a straight handle. It is important to keep your back straight.

5. French press on the lower block

This is a highly effective exercise that allows you to concentrate on triceps while lying on a bench. For a qualitative study of a separate bundle of the triceps muscle of the shoulder, you can perform various exercises using different positions brushes.

6. Adducting the legs in a crossover

Allows you to tighten the adductor surface of the thigh. To do this, a special belt for fixing the lower leg is fastened to the lower block using a carabiner.

7. Retracting the leg in the crossover back

The exercise is performed in the lower crossover block to work out the buttocks and hamstrings. This exercise can be performed with an emphasis on the bench and while standing.

Leg abduction while standing in a crossover

8. Extension of the arms on the upper block while standing with a reverse grip

The exercise effectively works out the lateral head of the triceps muscle of the shoulder and forearm. The disadvantage of the technique lies in the heavy load on the thumbs.

9. Extension of the arms from the upper block

This exercise can be called the most effective for training triceps in a crossover. This exercise allows you to work out all the heads of the muscle, and the emphasis on a specific beam is carried out using various hand positions on the handle bar (medium, narrow or vertical grip). Also, the exercise can be performed using a rope handle. This method allows you to train the lateral part of the muscle. This exercise gives the triceps excellent shape.

10. Bending the arms from the lower block

This exercise can be done different ways. You can attach a crossbar handle to the cable and adjust the grip in width, and you can also perform an exercise with a rope handle, with this type of handle you can train the biceps as concentrated as possible separately. Bending vertical or neutral grip are great alternative bending arms with dumbbells "".

11. Traction from the lower block for the deltoid muscles while standing

Exercise is a great alternative. This crossover exercise effectively works out and. To perform it, you need to grab a straight handle narrow grip, come closer to the block and raise the handle to the chin, aiming for the ceiling with your elbows.

12. Pull-ups with different palm positions

The simulator is equipped with a crossbar, with which you can train the muscles of the back and biceps, performing exercises with own weight body.

13. Leading the arm to the side in the lower block

This exercise is designed to train the middle part of the deltoid muscle and is an alternative exercise. This exercise can be performed by fixing the position, holding a special handrail with your free hand, which will give better concentration and stability.

14. Cross assignments of the upper blocks with two hands

The exercise forms the outlines of the rear beams deltoid muscles. Handles are not needed for this exercise. It is necessary to stand in the center, then with one hand you need to grab the edge of the opposite hand upper block, and with the other hand, respectively, the edge of the second block. When performing, it is important to bend back a little so that with cross leads to the sides, the arms work in full amplitude.

15. Reduction of the lower blocks lying down

Chest exercise is performed on a horizontal bench using a crossover, as well as on a bench at an angle of 30 and 45 degrees. With two hands, you need to clasp the lower blocks of the crossover for special handles.

16. Abduction of arms in an inclination to the rear delta

The exercise is performed in the lower block with one hand in an incline. In this case, it is necessary to become sideways to the crossover block, grab the handle with one hand and raise your hand to the side, performing a swing due to the rear delta.

18. Front swings from the lower block with two hands

It is carried out with a straight or rope handle. It is necessary to turn around with your back to the crossover block, place the cable between your legs and swing with straight arms forward.

19. Extension of the arms from behind the head from the lower block

Can be done with a rope or a straight handle. It is necessary to turn around with your back to the block and place your hands above your head, while maintaining a slight forward lean.

Knee variant

Conclusion

Crossover is a professional multifunctional and versatile device for all muscles. Of course, you should not make up the entire program from exercises performed on a crossover. Despite all the advantages of the machine, do not forget that the program should consist mostly of basic exercises with free weights, the rest - on machines.