CABLE CROSS OVER PRESS

A.K.A. Cable Cross-Over Chest Press from High Pulley

START: Attach single-handle D-grip handles to the High pulleys on a cable crossover apparatus. Stand in the direct center of the machine with one foot in front of the other and with your knees slightly bent. Grasp the handles with your palms facing down and keep your elbows slightly bent and facing up toward the ceiling. Lean slightly forward at the waist.

MOVE: In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the start position.

A.K.A. Cable Cross-Over One-Arm Chest press from High Pulley

START: Attach single-handle D-grip handles to the high pulley on a cable crossover apparatus. Stand in the direct center of the apparatus with one foot in front of the other with your knees slightly bent. Grasp the handles with your palms facing up and keep your elbows slightly bent and facing down toward the floor and behind you. Maintain the arch in your lower back and keep your chest up.

MOVE: In a simultaneous upward/inward motion, bring the handles to a point straight out in front of you so your hands are level with your chest. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the start position.

A.K.A. Cable Cross-Over Chest Press from Low Pulley

START: Attach single-handle D-grip handles to the lower pulleys on a cable crossover apparatus. Stand in the direct center of the apparatus with one foot in front of the other with your knees slightly bent. Grasp the handles with your palms facing up and keep your elbows slightly bent and facing down toward the floor and behind you. Maintain the arch in your lower back and keep your chest up.

MOVE: In a simultaneous upward/inward motion, bring the handles to a point straight out in front of you so your hands are level with your chin. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the start position.

A.K.A. Cable Cross-Over One-Arm Chest Press from Low Pulley

START: Attach single-handle D-grip handles to the lower pulley on a cable crossover apparatus. Stand in front of the apparatus with one foot in front of the other with your knees slightly bent. Grasp the handle with your palm facing up and keep your elbow slightly bent and facing down toward the floor and behind you. Maintain the arch in your lower back and keep your chest up. Place your non working hand on your hip.

MOVE: In an upward/inward motion, bring the handle to a point straight out in front of you so your hand is level with your chin. Pause a moment and squeeze your pec muscle before slowly allowing the handles to return to the start position.

A.K.A. Cable Cross-Over Chest Press from Mid Pulley

START: Attach single-handle D-grip handles to the upper pulleys on a cable crossover apparatus. Stand in the direct center of the machine with one foot in front of the other and with your knees slightly bent. Grasp the handles with your palms facing down and keep your elbows slightly bent and facing up toward the ceiling. Lean slightly forward at the waist.

MOVE: In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the start position.

A.K.A. Cable Cross-Over One-Arm Chest Press from Mid Pulley

START: Attach single-handle D-grip handles to the mid pulley on a cable crossover apparatus. Stand in front of the apparatus with one foot in front of the other with your knees slightly bent. Grasp the handle with your palm facing up and keep your elbow slightly bent and facing down toward the floor and behind you. Maintain the arch in your lower back and keep your chest up. Place your non working hand on your hip.

MOVE: In an upward/inward motion, bring the handle to a point straight out in front of you so your hand is level with your chin. Pause a moment and squeeze your pec muscle before slowly allowing the handles to return to the start position.