While the cable crossover is an effective exercise for the pecs, its by no means the only option.

Here are some cable crossover alternatives for cranking up chest day. 13 Best Cable Crossover Alternative Exercises.

Revista Brasileira de Medicina do Esporte. Kettlebells Lifting Accessories 7 Best Cable Crossover Alternatives (Step-by-Step Instructions) The cable crossover is a killer exercise for developing upper body strength. Comparison among the EMG activity of the pectoralis major, anterior deltoidis and triceps brachii during the bench press and peck deck exercises. Rocha VDA Jr, Gentil P, Oliveira E, Do Carmo J. Enhancing the weight training experience: a comparison of limb kinematics and EMG activity on three machines. Koyama Y, Kobayashi H, Suzuki S, Enoka RM. Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Its different for everyone but Ive gotten the best results doing low cable flyes. Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. Try setting the cables lower or higher to work a different angle. “Chest Exercises: Movement and Loading of Shoulder, Elbow and Wrist Joints” Sports 10, no. Schütz, Pascal, Pia Zimmer, Fabian Zeidler, Michael Plüss, Katja Oberhofer, Renate List, and Silvio R. In the context of repetition volume, the plate press will cause fatigue to be accrued at a significantly faster rate than the cable crossover due to its wider muscle group activation set and higher intensity – therefore requiring that the exerciser reduce the total volume of repetitions in order to retain the same training intensity.ġ. Otherwise, the plate press is capable of inducing training stimulus in not only the pectoralis muscle group, but also the triceps brachii, anterior deltoid head and serratus to a certain extent, retaining the pectoral muscles as the primary mover nonetheless. A variation of the press movement wherein the main source of resistance is that of a weight plate instead of a barbell or similar implement, plate presses recruit significantly more pectoralis minor muscle fibers due to the angle and distance of the hands in relation to one another.Īs is natural to the particular form of most press movements, the plate press will activate muscle groups not normally involved in the cable crossover exercise – making it a compound type alternative that is unsuitable for individuals who are unwilling to shift around their workout exercise order for such a substitution.

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