11 Best Cable Crossover exercise equipment Alternatives For Maximum Chest Gains

Now, you might be wondering how you’re going to hold the weights while you’re doing your push-ups. Grab a backpack, place your weight inside, zip it up, and place it on your exercise equipment back. This is also quite a difficult exercise to master at first and it’s really important to make sure your form is correct. If you’re having trouble with it, try starting from your knees before moving into full push-ups.

synchronous dips in the home

  • Attach a single handle to each of the cable towers on the highest setting/above head height.
  • Pause for a second and slowly lower down to the starting position and repeat for reps.
  • This allows you to use more weight, which places more overload on the pecs, and that encourages greater muscle growth.
  • Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.
  • This article is all about cable crossover substitutes you can do without a cable machine.

You’ll be amazed at how challenging it is, and its surprising results. And, because you’re up on one arm for a portion of the movement, you’ll get bonus activation of your core muscles. I have more than 4 years of experience in fitness training. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health.

Day Workout Routine

Stand holding a single dumbbell horizontally in both hands at shoulder height, palms on the weighted ends, with your elbows tucked. For example, anatomical variations like how far down your pecs insert on your humerus can determine if things like bench press are a good option for you or not. So although results from studies will apply to most people, they don’t account for every individual.

Plank To Push

Start in a standing position, feet hip-distance apart, core engaged. Hold one dumbbell horizontally at your chest. Slowly lower both dumbbells back down to return to the starting position.

Extend the arms sideways out from the body with the elbows slightly bent. This will be the starting position of the exercise movement. The pectoral muscles are constantly under pressure. The resistance of the cables does not allow them to relax for a second. While doing chest exercises with dumbbells or a barbell, the effort is rather impulsive, in comparison with cable chest exercises. We all know pull-up is an effective exercise to activate our major muscles.

More On:chest

Finally, all accessory training will have some level of carryover to your main sport or activity, upper chest work included. The standard dip is considered a calisthenics classic, but may be too easy to perform for some athletes. With some minor adjustments to difficulty if needed, it can be a fantastic finisher for your next upper-chest-focused workout. The weighted dip is a great addition to a training plan because it satisfies a range of motion not covered by the other movements in this list. Targeting the upper chest specifically can elevate your entire appearance if you know what you’re doing. A blend of resistance exercise, aerobic training and good nutrition will also support the results you are looking for.

You won’t be able to go heavy with this exercise. Face pulls work best in the 12-20+ rep range. Both the rear delts and the lower traps do well with high reps. Plus, you won’t be pulling very heavy loads. This is a light weight exercise that requires good form, full range of motion, and a good mind-muscle connection.

Workout B

So Atkins created a total-body circuit using sliders to help you take your workouts into a higher gear, nailing those PRs in the process. Along with smoking your abs, this circuit will also challenge your glutes, quads, hamstrings, chest, and shoulders. If you don’t have the strength yet to do a pull-up, put a small foot stool under you and do a negative pull-up. So you will start in the up position, and slowly lower yourself down working your back muscles. Similarly, pull your left knee towards your left elbow, before returning to the original position. This completes 1 rep. Please make sure to alternate your legs.

Pre-exhaustion ensures that the pecs will get thoroughly fatigued without the triceps giving out before that. In the final week, bench press moves back to the first exercise, but this time with sets of 6-7 reps to put more of an emphasis on strength. The stronger you are in your chest, the more weight you’ll be able to use on all exercises for greater overload on the muscles and more mass. A compound exercise that will build your upper body – chest, shoulders and arms — the dip can be done at home with two sturdy chairs. To modify the dip and shift the pressure of the exercise to your chest, use a wide grip and lean forward so you’re dipping at an angle.

Stop to the point where the band reaches head level. Make sure that the band is stretched at your starting position. This is to ensure that your chest is worked throughout the entire movement. Exhale and push forward until your arms is almost fully extended. Once your arm is extended, move your hand further than the center of your chest in the opposite direction of your working arm.