Exercise In Focus: Cable Cross Over
Its an isolation movement for the pectorals done on the multi functional
pulley. When the cable is perpendicular to the body, it represents the flat angle
for the sternocostal fibres of the pectorals.
If the pulley is adjusted higher up, it would mimic the incline press and
if adjusted at the bottom, it mimics the decline press (also called as
the scoop up).
My recommendation is the decline dumbbell press (15 degrees) followed by
the 30 degree incline dumbbell press. These are compound isolateral
movements that comprise horizontal adductionof the shoulder with elbow
extension, each side working independently of the other. These movements
done with decent intensity translate into great pushing strength
alongwith development of both the sternocostal and clavicular fibres of
the pectorals.