How to Perform Flat Bench Cable Crossovers

After your heavy benching--either flat, incline or decline--is done, you need a concentrated exercise that will shape your chest and give it that last deep burn before your workout is over. That’s where flat bench cable crossovers come into play. Flat bench cable crossovers are a great isolation exercise that targets the inner pectoral muscles. The exercise really adds definition to your chest. Using cables instead of dumbbells for dumbbell flyes provides a longer range of motion for your movement, which will give you a better stretch. Also, cable exercises give constant resistance; so there is not a second during the movement where your chest isn’t getting hit hard. Read on to learn more.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Flat bench
• Cables

1. Lie on a flat bench with your back to the floor. This is the also the standard bench press position. Be sure to have the bench positioned between 2 cable pulleys at floor-level.
2. Grab a handle on each side. It may be easier if a spotter is available to give you the handles so that you don’t overstretch your shoulders. Keep your elbows slightly bent and have your palms facing inward.
3. Bring your arms together until the handles come together. Squeeze the muscles in your chest for a two count. You can stop here or continue past the point of the handles touching by crossing one hand over the other for a better squeeze.
4. Lower your arms with a slow, wide arc. Your elbows should still have a slight bend. You will feel the pectoral muscles stretch.
5. Return your arms to the starting position with the same arc used when lowering. This is one repetition.
6. Complete 10 to 12 repetitions, or 3 sets.

Tips & Warnings

• Make sure to squeeze and contract the pectorals at the top of each repetition to better develop your inner chest.
• Cable crossovers should be done at the end of a workout. The exercise is designed as a shaping exercise. Don’t overload on weight.
• If you have a history of shoulder problems, use a very light weight to see if it becomes aggravated. Cable crossovers also stretch the front deltoid.