Reduction of hands in a block frame. The subtleties of crossover exercises

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Crossover is an exercise performed in a block frame, in which the shoulder joints take on all the work. This exercise isolates the pectoral muscles and allows them to be targeted.

Crossover is an exercise for pectoral muscles

At first glance, the crossover exercise is simple and uncomplicated. In order for the pectoral muscles to work, the body and joints should be correctly positioned relative to the limbs. In all isolated exercises(and crossover is one of them) it is extremely important to contract exactly the target muscles. If you don't know how to do this, you will simply be doing nonsense.

To correctly contract the necessary muscle groups in isolated movements, you must:

Have a set technique
To be able to feel contractions and involvement in the work of the necessary muscles

I must say that the crossover will not build up huge muscles for you. The nature of its movement is single-joint, the loads are small, albeit targeted. To whom, then, is it suitable? Athletes who already have muscle volumes for grinding, working out, finishing, or just adding variety to theirs.

Do you want volume and mass of chest muscles? Welcome to the basic exercises -,. This is the only true way to build mass.

Features of the crossover on a block frame

First rule- the body must be symmetrical. Often you can come across a situation where a person deliberately puts one foot in front of the other. You should not do this, because. the balance of the body is disturbed - one side becomes slightly stronger than the other.

Shoulders, pelvis, knees and feet should be symmetrical with respect to each other. This is how we make sure there is no imbalance. The strength level of your body is the same on the left and on the right.

Second rule- the slope of your body and its position should provide a good stretch of the pectoral muscles at the top point. Start by choosing a near/far position in relation to the machine. Feel for the best option for yourself - there are no typical tips here.

Already in the starting position, you should feel a stretch in your chest. Hands should not just hang out like whips.

Third rule- V lowest point record the peak contraction. Take care of a second pause at the moment when your hands are brought together. A feature of the block frame is that the lower the handle falls, the harder it is for you to perform the movement. Therefore, the lower point is the peak of the load and at the same time the maximum contraction of the chest, in terms of amplitude.

Fourth rule Your chest should be filled with air and pushed forward. Don't bend in thoracic region, creating a sunken chest. At the moment of dilution of the hands (stretching of the chest), fill your lungs with air to the maximum. You are, as it were, creating additional strength from the inside to stretch your chest muscles.

Fifth Rule- the movement occurs in the shoulder joint, the elbows are fixed. The main function of the pectoral muscles is to bring the arms (or rather, the elbows) to each other in the shoulder joint. If you start bending your elbows, helping to overcome the resistance of the blocks, you will simply make it easier for your chest to work, which will not lead to anything good.

It is believed that by changing the height of the attachment points of the handles, it is possible to accurately load different bundles of the pectoral muscles. For example, the handles are down, and you move your hands from the bottom position up. Such an option, in theory, should ship upper part chest.

In practice, the muscle cannot be reduced partially, in separate bundles or segments. It either shrinks completely or doesn't shrink at all. On the other hand, by changing the angle of the load, you force your muscles to adapt to such work in a different way, and you have the right to count on new microtraumas and some increase in volume.

Execution technique

Take a comfortable starting position, holding the handles so that you feel the tension of the pectoral muscles. Fix a slight bend in the arms at the elbow (so that the load does not fall on the joint). Deflection in the lower back, chest forward, knees slightly bent, feet symmetrical.

As you exhale, forcefully bring the handles in front of you. At the moment of peak contraction of the pectoral muscles, linger for a second. On the inhale, filling chest with air, begin to spread your arms, stretching the pectoral muscles.

At the top point, do not throw tension in your hands. They should not be like "lashes". Having achieved maximum stretch, without pauses, bring the handles together again.

Crossover exercise: video

You can understand all the details of the exercise and visually see how the crossover is performed by watching the video below.

Conclusion

In conclusion, I would like to say that the crossover is an exercise for already experienced athletes with clear coordination, the ability to feel the “muscle” during movement and, most importantly, with the existing muscle volumes.

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Crossover exercise otherwise called the reduction of hands on the block (on block simulators). It does not refer to the basic, but to isolating, forming, that is, its goal is not to hypertrophy (build up) the volume of the chest muscles, but to give them the necessary shape. Before starting training, we recommend that you read the article "".

At home, doing chest exercises in a crossover is unlikely to work, because this requires a special (and very expensive) block simulator, which gyms and fitness clubs are equipped with.

Such a simulator has the form of two vertical racks connected from above by a frame. Adjustable weight (tiles) moves on cables, which are fixed on vertical racks. At the upper ends of the cables there are handles, holding on to which bodybuilders perform the reduction of hands in the block.

The reduction of hands in a crossover is performed, as a rule, at the end of a workout, after basic exercises aimed at building muscle mass of the pectoral muscles (these include, for example, incline press barbells and dumbbells). And this is quite logical, because its task is to give this mass the required shape.

Almost the entire load falls on the muscles of the chest, that is, only the shoulder joint works: the pectoralis major muscle (upper and middle bundle), as well as the deltoid (anterior bundle). This allows you to focus on the development of the pectoral muscles and purposefully shape it. Of particular note is that elbow joint not involved.

Options

This exercise has many options: you can perform the reduction of hands in a crossover while standing or lying down (moreover, the bench can stand both horizontally and obliquely); bringing hands together in the crossover of the upper or lower block , with a different inclination of the body, one or two hands ...

In short, there are a lot of options, which makes it possible to work out the pectoral muscles from different angles, as well as intensify approaches.

According to experts, when you first included this exercise in your training program, you should start with a vertical rack, and then move on to various variations. The best illustration of the reduction of hands in the crossover video and photo in this article.

Depending on the angle of inclination of the body and on what level the side handles are (at the top - in the classic version, at the bottom or in the middle), the load on the pectoral muscles will also be different.

It also matters how the hands are brought together - from this the main load is shifted. So, for example, if you bring your hands down and closer to yourself, the main focus is on the lower chest, etc.

Best Exercises for chest muscles

From a technical point of view, a crossover - chest exercise is considered quite difficult, although at first glance everything looks very simple.

First of all, on both sides of the double block of a special simulator, we set the appropriate weight. For starters, 10-15 kg is enough, and then, when you gain experience, you can increase the weight if necessary. It’s not worth chasing weight, because the exercise, as already mentioned, is isolating, shaping, and overweight prevent you from doing it right.
With the classic version of the handle, we attach it to hooks on both sides of the simulator.
It is very important to correctly take the initial position in the center of the structure, otherwise the load will be distributed unevenly.
We take the handle on the corresponding side with our hand, pull it towards ourselves and at the same time move to another rack and grab the handle fixed on it. The starting position is clearly in the center, slightly moving forward - thanks to this, the pectoral muscles are slightly stretched.
Sometimes you can come across recommendations to put one foot forward so that it is more convenient to maintain balance, but this upsets the balance and does not allow you to make the load completely symmetrical. If you can’t keep symmetry, then you need to at least change legs on each approach so that both sides of the chest are worked out equally.
So, in the starting position, ideally, everything should be symmetrical (deltas, pelvis and feet), the back is even, the body is slightly tilted forward, the elbows are slightly bent behind the body. You should feel, albeit not very strongly, a stretching of the pectoral muscles. Recall that we are talking about the reduction of hands in top block.
We slowly bring the handles in a wide arc to the center of the body, linger in this position for 2-3 seconds, and then return to the starting position, again slowly, controlling the movement. Only the shoulder joint is involved in the movement, the torso and arms are motionless, the back is even. Elbows should not be pressed against the body.

The technique for performing this exercise is shown in the video below:

This exercise is recommended to be performed in 3-4 sets with a slightly larger number of repetitions than usual - 12-15.

Sometimes they ask the question: how to replace the mixing of hands in a crossover? For this, breeding of hands with dumbbells lying down is suitable.

Crossover exercises for women

The chest, as you know, is a strategically important area of the body for women, so the formation of a beautiful, strong chest is one of the goals of exercising in the gym.

Work with free weights - the foundation training process, but for greater effectiveness of classes, do not ignore isolating exercises. The crossover simulator on the upper blocks will help to diversify the training plan and give the muscles the desired shape.

Crossover simulator: design and training features

Almost every gym has a universal block-type device called a crossover. Its classic design is represented by two power blocks connected by a frame. There are other modifications of the simulator:

one-sided block rack;
corner crossover;
triple design;
double block or block frame.

All crossovers are equipped with upper and lower traction blocks, the height of which is adjusted depending on the athlete’s height and the goals of the lesson.

The benefits of working in a block simulator

Crossover training is very versatile: here you can influence the target muscles in a variety of ways from different angles.

Working with free weights has many benefits, but it tends to lose some of the load during the return of the projectile to its original position with each repetition. This does not happen in the crossover: due to the specifics of the cable-block system muscle fibers actively work regardless of the phase of the exercise.

Any movement in this simulator due to the cable mechanism goes in accordance with a given vector. This minimizes the work of the stabilizer muscles, makes it possible to feel the contraction of the target muscles, which is important for beginners. However, if a novice athlete is interested in gaining muscle mass, he should not avoid basic exercises with free weights.

The study of the shoulder muscles in the crossover

The muscles that cover the humerus of the arm are the object of intensive training for gym visitors. Biceps ( biceps located on the inside of the shoulder) and triceps (three muscle bundles on rear surface humerus) form an attractive relief of the hands and are an indicator of a decent physical form. To give greater visibility to this area, a crossover is used.

Extension of arms on the upper block

Exercise in isolation loads the triceps. It is performed with different handles, however, the rope handle allows you to work in a greater amplitude and makes it possible to “hook” the deepest muscle fibers.

Having fixed the selected handle on the upper block, a weight is set. They become facing the simulator, slightly tilting the body forward and slightly bending their legs in knee joints("soft knees"). One leg can be put forward a little. A natural deflection is fixed in the back, the chest is straightened.

Taking the handle, lower it down so that an angle of 90 degrees or a little more forms between the forearms and the shoulder.

By the effort of the triceps muscle of the shoulder, the handle is lowered towards the front surface of the thighs until the arms are fully extended. The elbows are kept close to the body. Exhalation should coincide with the moment of maximum effort.
At the bottom point, they linger for 1-2 counts, reducing the triceps.
On inspiration, slowly, not allowing inertial raising of hands, return to the starting position.

Do 10-15 times in 3-5 sets.

Features, advantages and disadvantages of the exercise are discussed in the video:

Video: Extension of the arms on the upper block

Bending the arms on the upper block

This movement loads the biceps and brachialis - located under it shoulder muscle. It is done in a standing position on the floor or sitting on a bench.

For this exercise, you will need a double block and D-handles attached to the cables in the upper position.

Holding on to the handles reverse grip(wrists away from you), are located in the central part of the device. It is desirable that the blocks are 30–40 cm above the shoulder line.
The arms, slightly bent at the elbows, are statically tense and are located in the same plane with the racks of the simulator. The brushes are slightly wrapped towards the head.
Straining the biceps, as you exhale, pull the handles towards the head.
When the brushes reach the line of the temples, they stop for 1-2 counts.
Inhaling, under control and slowly bring the hands to the starting position.

Do 10-12 times in 3-4 approaches.

Until the set is completed, do not relax the shoulders and wrists: this can lead to sprain or dislocation.

Crossover chest workout

The pectoral muscles are a large muscle mass that requires high-quality study. To get not only the desired muscle volume, but also a clear relief, you need to supplement basic exercises insulating. Crossover training is perfect for this purpose.

This exercise is suitable for those who, for whatever reason, do not have the opportunity or desire to do bench presses in the classic version. It does not have the same pronounced mass-gaining effect, but it helps to draw the relief of the pectoral muscles, is less traumatic for the shoulder joints and can be performed without the help of an insurer.

Before the start of the lesson, attach the handles to the lower blocks of the crossover and set the weight. In the center of the device they put a bench and lie down on it. The handles are pulled towards themselves so that the arms bent at a right angle are at the lower border of the chest.

Taking a deep breath, while exhaling, simultaneously squeeze both handles up.
In the upper position, they freeze for a couple of seconds.
While inhaling, they lower their hands to the starting position, maintaining the tension of the cables of the block and not unnecessarily taking their hands down.

Perform 15 reps in 4-5 sets.

Exercise can be done on a horizontal and inclined bench.

Reduction of hands on a block simulator

This movement, reminiscent of the flapping of the wings of a bird, contributes to the detailed drawing of the pectoral muscles, perfectly complementing the basic exercises.

You have to work on a double block, on each side of which the necessary burden is set at the top. Picking up the D-shaped handles, take stable position in the center of the device, keeping the back level and natural arch. The body is slightly tilted forward (no more than 15-20 degrees from the vertical position). The handles are spread apart on the sides until a slight stretching of the pectoral muscles appears. Elbows remain slightly bent ("soft elbows") and positioned somewhat back.

While exhaling, in a wide arc, the handles are brought to the center of the body (to the level of the press). At the start, jerky movements should be avoided.
When the hands come close to each other, you need to stop for 1-2 counts, contracting the pectoral muscles.
On inspiration, slowly return along the same trajectory to the starting position.

Work is carried out due to the shoulder joints with a fixed body. Movements are made under control and slowly, without jerks, due to the efforts of the pectoral muscles. You should not exercise with absolutely straight arms: this activates the triceps and overloads the elbow joints.

Video: The correct technique for bringing hands together in a crossover

Crossover Back Workout: Straight Arm Pulldown

The block simulator allows you to train your back in different options, one of which is the thrust of the upper block, or a pullover performed with straight arms. This exercise concentrates latissimus dorsi and contributes to the formation of a V-shaped torso.

Having set the burden and fixed the handle on the upper block, they take it wide grip. Facing the device (legs are at shoulder level), step back 1-2 steps and slightly pull the block with your hands towards you so that they are slightly above shoulder level. Elbows and knees should be slightly bent. The upper part of the body is tilted forward at an angle of about 30 o.

After inhaling, they begin to pull the handle to the lower part of the body. The most difficult segment of the movement occurs on the exhale. The arms are kept almost straight, with a slight bend at the elbows.
When the handle approaches the line of the hips, they pause for a second, concentrating on the peak muscle contraction.
On inspiration, in a controlled and slow manner, raise your hands to the starting position, excluding the “throwing” up. Do not raise the handle too high, including the shoulders in the movement.

Perform 15-20 times in 3-4 approaches.

Video: Straight Arm Pulldown Technique

Working out the deltoid muscles on the block

Training deltoids is not an easy task, since the three bundles that form this muscle are not always worked out evenly by exercises with free weights. Isolated movements are no less important here. Many of them can be performed in a crossover.

Pull to the chin on the upper block while standing

This movement specifically loads the posterior deltoid bundle, which is traditionally lagging behind.

Before starting work, a weight is set and a rope handle is fixed on the upper block, they take it in their hands and move about 1.5 m from the simulator. The shoulders are in a position parallel to the floor.

Inhaling, pull the handle towards the chin (photo). During movement, the elbows are located above the forearms. Shoulders should be kept down. The main effort coincides with the exhalation.
At the end point of the trajectory, they make a small pause, straining the back delta. The body remains in a straight position.
While inhaling, bring your hands to the starting position, while stretching your shoulders. This movement is controlled.

Perform 10-12 times in 3 sets.

Video: Performing a block thrust to the face

Crossover leg exercises

The block machine will diversify traditional lower body training programs and will become a safe alternative for those who, for health reasons, are not recommended for classic squats, pulls and lunges.

Block squats - how to do it right

By exercising in this variant, you can accurately pump your buttocks: a specific technique allows you to squat as deep as possible, which is impossible in the classic version. An additional bonus is the absence of axial load on the spine.

Choosing the right weight is important for crossover squats. It is selected so that the athlete does not fall back (too little weight) and does not follow the cable forward (excessive weight). You may need to do a few test reps at the beginning of your workouts to make the right choice.

Having decided on the weight, they fix the handle on the lower block (a short straight or rope is suitable). It is taken from a squat, keeping the back in a level position with a natural deflection. Avoiding the rounding of the back, step back a few steps. The cable takes a tense position. The legs are placed slightly wider than the shoulders, the socks are parted slightly to the sides. The shoulder blades are brought together, the back and the press are tense. The body is slightly tilted back.

On inspiration, they descend into a deep squat, taking the pelvis back. It is very important not to feed the body forward - this can injure the back.
With a powerful effort of the buttocks, pushing off with the heels, on exhalation they return to their original position. At the top point, the gluteal muscles are additionally compressed.
Having done the required number of repetitions, they approach the simulator with a flat back and, crouching, release the handle.

Do 10-15 repetitions in 3 sets.

The deeper such a squat is made, the more the buttocks are worked out. Crossover training allows you to squat almost to the floor.

Video: How to squat in a crossover

Abduction of the leg on the block

The block simulator allows you to perform this exercise in different ways: it all depends on the starting position. To do this, you need to place a special cuff on the lower unit of the device. It is attached to the ankle of the working leg. After completing the desired number of repetitions, the cuff is moved to the other leg. You can work with one and the other foot without a pause for rest.

Table: Leg abduction on the block in different versions

Movement name	Starting position	Basic movement	Muscle activation
Pulling the leg back	Facing block device with cuff on one leg	On exhalation, with the effort of the gluteal muscle, the leg is taken back and up to the maximum possible height.	Buttocks, posterior thigh
Pulling the leg to the side	Sideways to the simulator, the cuff is fixed on the leg located closer to it	Exhaling, take the leg with the cuff to the side, slightly overlapping with the supporting leg	Inner thigh area
Adduction of the leg	Sideways to the machine with the cuff on the leg further away from it	On exhalation, the leg with the cuff is taken to the side, upon returning to the initial position, it is wound up slightly overlapping with the support leg.	Medium gluteal muscle adductor thigh muscle

These exercises are done in 3 sets of 10-15 repetitions for each leg.

All movements are performed smoothly, without pulling the cable and not including the entire body in work. At the top point, pause for 1-2 counts, focusing on contracting the target muscles. They lower the leg slowly and under control, without “throwing” it down and without relaxing the muscles.

Abductions and adductions in the crossover do not give the effect of slimming the legs and buttocks, but help to correct the muscle relief.

Crossover Abs Workout

In a block simulator, one of the most effective exercises to strengthen the abdominal muscles, called "prayer". It is inferior in popularity to traditional twisting on the Roman chair, although it is safer for the back and, with regular and technically correct performance, gives a noticeable result.

Having set the optimal weight on the upper block, they pick up the rope handle and rest on their knees (you need to put a rug under them) about a meter from the simulator. Going down, keep your back straight. You need to hold the handle in front of you in the forehead area.

On exhalation, with the effort of the abdominal muscles, the body is twisted, aiming with the head towards the floor.
While inhaling, slowly return to the original position.

Do 12-15 reps in 3-4 sets.

When making such a simple movement, it is important to ensure that it is not a tilt, but a twist. The main effort is made by the abdominal muscles - the pull of the block with the hands should be excluded (their position remains unchanged).

The “prayer” exercise requires a clear “brain-muscle” connection: without concentration on the work of the press, it will not be effective.

Video: Abs workout using the upper block

It is advisable to perform exercises in a block simulator at the end of the basic part of the workout - let them become the final chord, “honing” the muscles.

The crossover can be used for training in the superset system for different muscle groups. For example, you can combine bench press and breeding on the upper block in one set for effective elaboration chest muscles. A superset will help to qualitatively load the triceps: bench press narrow grip, combined with the extension of the upper block.

It is recommended to use crossover training as the main part of the program for athletes during the “drying” period. This will allow them to work on the visibility of the muscular relief from different angles with minimal risk of injury.

In the block simulator, you can quickly change the working weight. This design feature is used by exercising according to the “pyramid” principle: a series of several approaches is performed with a consistent decrease in weight without pauses for rest.

The crossover simulator will not replace the basic exercises with free weights, however, it will successfully complement them, increasing the effectiveness of classes. It is ideal for athletes who different reasons cannot train with dumbbells and barbells.

Crossover is bringing your hands together block simulator. An isolated exercise for shaping the chest muscles. It is well suited for athletes who base weight pectoral muscles are already recruited, 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. At correct 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.

Performing on a horizontal bench.

How to build a workout

You can put crossovers into your training program after the heavier 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.

- one of the most famous isolation movements, aimed at pumping the pectoral muscles. It can be performed different ways, namely, the reduction of hands in the crossover while lying, standing and sitting. In the first two positions, it is possible to change the angle of inclination and the direction of the arms to shift the load on the lower, middle or upper chest muscles.

For most athletes attending Gym, the main exercises for gaining muscle mass in the pectoral muscles are the dumbbell bench press, the barbell bench press, and the lying dumbbell breeding. But an excellent result does not end only with a set of mass, you still need to give shape to your chest. And the crossover isolating exercise will help you cope with this task.

The chest of the athlete should look like two muscle plates, reminiscent of armor. The separation of all departments of the thoracic should be clearly visible, as well as the line of separation of the left and right halves. All this you can not achieve by doing only basic exercises. For the full formation of the pectorals, it is necessary to carry out the reduction of the hands in the crossover.

Crossover Exercise - Benefits

Many people neglect this exercise. The advantages of this method:

Bench missing

The main advantage is the lack of back support. Performing the reduction of the hands in the crossover, the shoulder blades are not pressed against the bench and move freely in a natural way, which significantly unloads the back.

good stretch

“Finishing off” and stretching muscles contributes to a greater supply of blood / oxygen, and with them nutrients - this is very important for muscle development.

Continuous chest tension

Due to the special design, the crossover provides continuous resistance for the entire duration of the exercise. In short, the load on the muscles goes in any position of the hands and the stabilizing muscles additionally work, which is not the case in exercises with free weights.

Aesthetics

The pectoral muscles become more pronounced and take on a defined shape.

Less stress on the shoulders

Unlike the bench press, the crossover puts less of a strain on the shoulders, allowing them to be spared.

Variations

Different positions of the body and movements of the hands allow you to diversify the training of the muscles of the chest.

Reduction of hands in a crossover - execution technique

It would seem that pull yourself and pull, but the correct execution plays a very important role. Technique:

Set the same weight on both sides of the double block. Take the handles and take a stable position in the middle of the machine. Take a step and tilt your body forward, keeping your back straight. Spread the handles to the sides until a slight stretch in the muscles of the chest. The elbows are slightly bent and located behind. Take a breath. This is the starting position;
By contracting the chest, bring the handles of the crossover to the center in a wide arc as you exhale;
At the end point, bring your hands together and take a short pause, contracting your muscles as much as possible;
Slowly and under control in the same trajectory, return to the starting position;
Movement should only be shoulder joints, keep the body and elbows motionless;
Perform hand reduction in a crossover required amount once.

Consider the option of pumping the lower region of the pectoral muscles.

Common Crossover Exercise Mistakes

The most common errors you see when executing details in a block are:

Round back.
Elbows pressed to the body.
Right angle at the elbows.

The main nuances of mixing hands in a crossover

We focus on the most important factors:

Follow correct technique performance - this will provide good stretching and muscle contraction.
Choose an appropriate weight that will not interfere with proper technique.
At the end point, additionally squeeze your chest, holding the state of muscle contraction for 1-2 seconds.
Do everything under control and slowly, do not use impulse movements.
The main work should be done only by the chest, for this, move your shoulders back / chest forward.
Move your arms at the same time and in the same plane.

Crossover Exercise Variations

Hand information is good because you can change the position of the hands and the load will go to other areas of the pectoral muscles. Implementation options:

Reduction of hands in a crossover while standing

Emphasis on the middle region of the chest

Reduction of hands in a crossover while standing for the top of the pectoral muscles

Reduction of hands in a crossover lying

It is rare to find people who perform the exercise in this way. But it is this variation that works on muscle mass. You just need to install horizontal bench in the middle of the simulator and lie down. The movement will be similar to breeding dumbbells, but more effective due to the continuous load on the chest.

Reduction of hands in a crossover while sitting

This position excludes the stabilization work of the body and legs. Sitting on a bench, the exercise acquires a maximum focus on the pectoral muscles.

Who, when and how much

To whom

When

The exercise is shaping and is performed at the end of the chest training. It will not be superfluous in front of him.

How many

10-15 times, 3 sets. Always do the last reps of the last set to failure.

Crossover arms will help you develop the perfect chest shape, but first you need to gain mass to form them.

Masses to you and relief!