Training on a crossover – how it is done correctly

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A crossover is available in many gyms and is sometimes also called cable cross tower. A crossover is suitable for experienced athletes who already built up muscles, because the training is very heavy. It strains the chest muscles most, but also other groups of muscles. Men like using crossovers for training, because it leads to strong and athletic chest muslces and the often wished-for sixpack. Today not only men, but also women often try to get a sixpack; in addition crossover training also strengthens the breast.

What you should know about training on a crossover

The crossover can be used with weights, but you should choose the suitable weight carefully. Especially beginners often choose the training weights too high which can lead to overstrains and injuries. Therefore you should inform in a gym before starting the training on a crossover. Depending on the existing muscles, the body weight and size, the trainer chooses suitable training weights. You should start with light weights and increase them after you have gained some training experience on the crossover. Always fulfill the movements of the exercises slowly and controlled to avoid injuries. The rolls on the machines can be adjusted steplessly and are rotatable. A big advantage are grips, cuffs and bars; they offer various training possibilities.

Inform the trainer about the groups of muscles you want to train primarily, he can show you the suitable exercises on the crossover. To avoid typical mistakes it is recommended to do the exercises in the beginning only supervised by a gym trainer. He or she checks your body posture and the correct movements. Together with the trainer you can create a workout plan that consists of

•    Adjustments on the crossover
•    Suitable training weights
•    Performed exercises
•    Number of repeats

Activate different groups of muscles by training on a crossover

The manifold possibilities to adjust the crossover enable athletes to do various training combinations. In this way you can activate several muscles and fibers which will lead to quick training results. The crossover doesn’t only train muscles, but also improves possibilities and coordination. This means the muscles don’t only grow in size, but quantity.

Quick muscle growth on the crossover

If you train on a crossover, you can miss several other gym machines. A popular exercise on the crossover is the deadlift – especially among men. This exercise strains especially the large and small pectoral muscles and has the advantage that it also trains additional muscles. For this exercise you are standing upright in a slight sidestep on the machine and curl your body about 45 degree in front of the cable pulls. Hold the arms only slightly curled and leave your shoulders in a down position. Unite the hands controlled and continuously in front of the abdominal and move the hands backwards controlled. This exercise also trains the shoulders. You are able to lift more weights on the crossover if you move your arms further downwards.

Don’t overextend yourself

Like for all other gym machines, it is important also for the crossover not to overstrain yourself. Start with light weights and increase them slowly. Do only a few repeats in the beginning and increase the number during the training progress. Don’t forget the warming up before starting the workout to avoid injuries. Never stretch the arms and legs completely to relieve elbow and knee joints. If you care of all these tips, you will soon be able to the first training results.

Here you can find the available crossovers on fitnessmarkt.com.


Image-source: #115504186 Microgen AdobeStock

Published on: 9 March 2015

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