We know. The cable crossover station is crowded! Then, when it does open up, you have precious little time before people start asking to work in. That probably explains why you’re always doing the same exercises over and over—a high crossover and a low crossover.
The next time you hit the station, switch it up by wheeling an adjustable bench to the center of the rack for incline cable flyes. It’ll stimulate the fibers of your upper chest like an incline dumbbell flye, but also provide a unique stimulus because of the cable’s constant tension.
Hands Out To The Sides, Elbows Slightly Bent
1. Place an incline bench halfway between two cable stacks in a cable crossover machine.
2. With the cable pulleys set to the lowest position, lie back on the bench and grab hold of the d-handles.
3. Start with your hands directly out to the sides, at about shoulder height, and your elbows slightly bent (not locked out).
Hands Together Over The Chest
1. Contract your pecs to pull your hands up and in toward each other until the handles nearly touch.
2. Don’t bend your elbows any farther from the start position—maintain a slight bend in the arms throughout.
3. At the top of each rep, squeeze your pecs together for a second or two to maximize the contraction.
When to do it: Late in your chest workout (after incline and flat bench press).
Where it hits: Upper pectorals
How much to do: 3-4 sets, 10-15 reps