Cross Over: benefits and how to do it –

Both beginners and bodybuilding veterans must have heard about the Crossover, after all, it is one of the most beneficial practices for chest strengthening. The equipment is made up of cables that are pulled by the practitioner towards the front of the torso and allows a greater range of movement at different angles.

– (Tima Miroshnichenko/Pexels)

However, to perform the exercise correctly, it is necessary that the practitioner’s pectoral physical structure has already reached a certain level of strengthening and, therefore, the Crossover is not indicated for beginners or individuals with impaired or joint problemsas exercise promotes a great risk of injury.

Mila Toledo, a physical education professional explains that each exercise has its specific function to achieve pre-defined results and its benefits depend on several combined factors. But exercises that work several areas at the same time, such as the cross over, are great for developing localized muscle resistance, hypertrophy and also composing short-term training.

CROSS OVER BENEFITS

Strengthens pectoral and anterior deltoid muscles. Helps with muscle definition. The handles provide wider movements and, depending on the height adjustment of the handles, allow reaching different muscle fibers (lower, middle and upper). Stimulates motor coordination and improves body awareness.

According to studies carried out by Boeckh-Behrens & Buskies (2000)the electromyographic potentials were evaluated from a series of practices for the pectorals, where the Crossover showed great potential, since it reached a stimulus of approximately 93%, second only to the barbell bench press.

HOW TO PERFORM THE CROSS OVER THE CORRECT WAY:

The instructions are from Fit Anywhere’s physical educator and technical coordinator, Alaide Martins Marques Souza.

The pulleys must be set in a high position; Then, take the pulleys and position yourself one step forward, centering your body on the equipment; Feet should be positioned anteroposteriorly — one foot in front, the other foot in back — or, if you prefer, feet parallel, with knees slightly bent. Keeping your torso upright, bend your spine slightly forward. Elbows should be semi-bent and facing backwards; avoid fitting the joint; Flex the pectorals by taking the hands to the midline of the chest, touching or almost touching the hands; Then, flex your pectorals, and bring your hands within reach of the midline of your chest, touching, or almost touching, your hands. When you return your hands and restart the execution, extend as much as possible.

Considerations:

It is essential that the shoulders are relaxed, preferably away from the ears; Abdominal contraction will help in the better execution of the movement; Avoid bending your back and, throughout the movement, maintain the thoracic inclination, It is important that the body is well prepared to perform the cross over and, if you feel pain in the shoulder joint, it is a sign that you are forcing too much or doing it too poorly. wrong. Respect the limits in relation to the amplitude of the movement, not exceeding the shoulder line so as not to overload this joint. Control the rhythm of movement, open slowly and close faster.

Basic and common exercise mistakes:

Too much inclination of the trunk Exaggerated flexion of the elbows; change balance

“Like any other movements during bodybuilding, the Crossover must also be performed following an adequate technique, with appropriate movements and correctly performed. Once this is followed, the practitioner will avoid overloading the shoulders, also preventing the risk of injury and compromising muscle gain in the target muscle. With that, the results will obviously be better” concludes Alaíde.