Mid Cable High Crossovers

Mid cable high crossovers are a strength training exercise that primarily targets the upper chest muscles (pectoralis major) while also engaging the shoulders and triceps. It involves using a cable machine and a cable crossover attachment. Here's how to perform mid cable high crossovers:

Equipment Needed:

1. Cable machine with a high pulley attachment and crossover handles
2. Weight stack (adjust the weight according to your strength level)
3. Bench (optional, for additional stability)

Step-by-Step Instructions:

1. Setup:

• Adjust the cable machine's pulleys to slightly lower than shoulder height.
• Attach the crossover handles to the high pulleys.
• Select an appropriate weight on the weight stack.

1. Positioning:

• Stand in the middle of the cable crossover station, facing the machine.
• Hold one handle in each hand with your palms facing down and your arms extended.

1. Stance and Body Position:

• Take a step forward with one leg and another step back with the other leg to create a stable, staggered stance.
• Bend your knees slightly to maintain balance.
• Keep your core engaged for stability and to protect your lower back.

1. Cable Height:

• Adjust the height of the pulleys if necessary to ensure that the cables are in line with your chest or slightly below it.

1. Crossover Movement:

• Begin with your arms extended in front of you, with your hands held at chest level.
• Inhale as you pull the handles down and apart while keeping your arms slightly bent.
• Your hands should move downward and outward in a wide arc-like motion.
• Lower the handles until they are at or slightly above shoulder level. You should feel a stretch in your chest.

1. Contraction:

• Exhale as you reverse the motion and bring your hands back together and up to the starting position.
• Squeeze your chest muscles at the top of the movement for maximum contraction.

1. Repetitions:

• Perform the desired number of repetitions with proper form.

1. Finish the Set:

• Once you've completed your set, carefully release the handles and step away from the machine.

Tips:

• Use a weight that allows you to complete your desired number of repetitions with good form.
• Keep your movements controlled and avoid using momentum to swing the handles.
• Cross your hands over as mentioned to emphasize the upper chest muscles.
• A staggered stance and a slightly bent knee position provide stability and help protect your lower back during the exercise.

Mid cable high crossovers are a valuable exercise for targeting the upper chest and can be used to add variety to your chest workout routine. Ensure proper form and use an appropriate weight to get the most out of this exercise.