Crossover (exercise)

By | December 21, 2018

Crossover (exercise)

Crossovers are auxiliary exercises for the development of the muscles of the chest, or rather, their inner and lower parts. Performed on a special simulator – blocks. Crossovers are not recommended to be used as completely independent exercises in the “chest” complex, and in combination with such exercises as bench press, bench press on an inclined bench, dumbbell dilution, etc. In general, crossovers are used at the stage of “grinding” muscle groups. They are not recommended for beginners who are in the initial set of muscle mass.

The undeniable advantage of crossovers is their ability to stretch the chest muscles well. This can not be achieved with the bench press, as the chest doesn’t give the bar to the maximum.

The simulator for crossovers, like Smith’s car, was invented by American athlete Jack Lalen. However, none of these simulators got his name.

Crossover muscles

Crossovers well “punch” the lower part of the chest, as well as its inner part. Therefore, they are used for the detailed study of these particular muscle groups – first of all. However, a certain load is also on the lower beams of the deltas, as well as the latissimus dorsi and triceps and the muscles attached to the shoulder blades – in this case they belong to the stabilizing group.

To some extent, the legs are involved, they take part in keeping the body in a state of balance. The abdominal muscles are reduced.

How to make a crossover

As with any exercise, the secret of success lies in the correct technique. Although crossovers are exercises that isolate the joints, that is, they prevent the wrong amplitude, there is a technique here.

Starting position: the body is slightly tilted forward, the arms are raised, bent at the elbows and hold the handles of the blocks, the palms are pointing down, one leg is slightly advanced.
It starts flattening hands in front of him. It is important to ensure that only the pectoral muscles work. It is unacceptable to help yourself with the body or due to the muscles of the hands. Handles should describe an arcuate trajectory.
Hands are reduced in front of him in the lower part of the body, in this position you need to make a delay for a couple of seconds.
Smooth return to its original position by the reverse movement of the hands. The shoulder blades should be kept as flat as possible in the final phase of the exercise and pressed to the back. It is very important not to “throw” the weight! All movements must be strictly controlled.

Common mistakes when working in a crossover

  • rounded back;
  • jerking and exercise due to inertia. This is especially observed if the athlete has chosen too much working weight;
  • no information on the blades at the final stage of the exercise;
  • reduction due to the efforts of the hands. The chest is practically turned off, making the exercise virtually useless;
  • elbows pressed too tightly against the body or bend too much.

Variations on the crossover

The main options for running the crossover are the angles of inclination of the body. This is achieved by the study of various parts of the muscles of the chest and deltas. Often also used to change the direction of thrust, if the simulator allows: from top to bottom, in the horizontal direction, from bottom to top.

There is also an option for lying down, while an exercise is repeated – a classic dumbbell cultivation. However, due to the shutdown of the stabilizer muscles, the treatment of isolated pectoral muscle groups occurs. It also involves the muscles of the forearm.

You can perform one-way crossover – that is, traction with one hand.

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