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When it comes to resistance training, a few exercises are as effective as the crossover. This counter-resistance exercise is specifically designed for chest training and is considered one of the most effective ways to isolate the pectoralis major, the large muscle in the chest. However, the effectiveness of this exercise is contingent on the proper execution of the technique and adequate overload.
In the realm of fitness, understanding the anatomy of our muscles is crucial. In the crossover exercise, the pectoralis major, anterior deltoid, and coracobrachialis are the primary muscles activated in the shoulder joint. The flexors, such as the biceps brachii, the brachialis, and the brachioradialis, stabilize the elbow.
The pectoralis major covers the entire chest region, but this exercise mainly activates the central part. The exercise's impact can vary based on the torso's inclination and the body's distance from the pulleys. The deltoid, which covers the shoulder's surface, is divided into three heads; crossovers activate only the anterior head.
The coracobrachialis, a small deep muscle located under the deltoid and pectoralis major, also plays a role. In the shoulder girdle, the main muscles activated are the serratus anterior and the pectoralis minor.
The crossover exercise can be performed using different types of equipment, each offering a unique type of resistance during the range of movement (ROM). The classic version of the crossover exercise is performed using dumbbells. However, with the invention of the pulley machine, the cable crossover was introduced.
The main difference between the two lies in the type of resistance offered during the ROM. With dumbbells, the resistance is higher in the phase of maximum opening (eccentric culmination) but lower in the phase of maximum closure (concentric culmination). In contrast, using cables provides a uniform stimulus throughout the entire ROM.
The cable crossover offers more work on closing than on opening. This can be beneficial for those with certain painful shoulder conditions and those who want to insert an isometric tension pause in maximum shortening, a technique often used in hypertrophy protocols.
The cable crossover is often considered a valid compromise between free weights and isotonic machines due to their similar characteristics. Compared to isotonic machines, cables offer less "firmness" and therefore require greater neuromuscular stabilization. This is due to the joint of the pulleys, which also rotate on their axis.
However, isotonic machines are more suitable for individuals who require as much stability as possible, such as those in post-surgery rehabilitation.
The cable crossover is not an exercise suitable for beginners in conditioning due to the difficulty of the approach and the lack of mass and specific muscle strength of the isolated muscle. It is more appropriate for advanced trainees. The emphasis on maximum closure, i.e., the pause at the top of the concentric phase, is crucial for the development of the transverse section of the pectoralis major.
Proper execution of the crossover exercise is critical to its effectiveness. Here, we will discuss the technical execution of the standing high cable crossover.
First, the individual should stand in the center of the machine, with legs approximately shoulder-width apart and toes pointing forward or slightly outwards. The knees should not be hyper-extended, and the spine should be in a lordotic attitude but not hyperextended.
The individual then grasps the stirrup handles of the two high pulleys with a pronated grip (palms facing down). The arms should be slightly higher than the shoulders, and the elbows should not be hyperextended but semi-flexed to reduce joint stress.
The individual then leans forward to obtain the desired torso-pelvis inclination. With the arms in the "flight" position, the individual begins a concentric action which almost exclusively affects the scapulohumeral joint.
Finally, after a possible concentric pause, the individual performs the reverse (eccentric) movement while inhaling.
There are two main variations of the crossover exercise: standing and lying supine on a bench. Both can be performed with different inclinations of the torso.
In summary, the crossover exercise is a powerful tool in resistance training, particularly for chest training. However, its effectiveness is dependent on proper execution and understanding of the muscles involved. As with any exercise, it's essential to start slow, focus on form, and gradually increase intensity and load.