To work your lower chest more, you can position the cable on each tower of the cable machine at the lowest setting. Grasp a handle in each hand with your palms facing your body and stand slightly in front of the centre of the machine. Then pull the handles in front of you, just below chest height, so that your palms end up facing the ceiling. This modification also works your biceps.
If you want to focus on one side of your body at a time, you can perform the cable crossover using only one arm at a time. Perform a full set with one arm and then switch arms and perform another set with your other arm. You can place the hand you are not using on your hip as you perform the exercise.
The cable crossover primarily strengthens and defines your chest, but also builds strength in the front of your shoulders. This exercise can help improve your performance in sports that require a strong upper body, such as baseball, tennis, hockey and golf.
You should be careful performing this exercise if you have shoulder, elbow, wrist or lower back problems
It is important to concentrate on maintaining proper form when performing the cable crossover. Make sure you use your chest to pull the handles of the cable machine down to your sides and in front of your body. To help isolate your chest, keep your waist straight, your elbows slightly bent and your shoulders back throughout the exercise.
Also remember to keep your knees slightly bent and your upper body erect. Your head, neck and back should be in a straight line. As you perform the cable crossover, make sure you exhale as you pull the handles of the machine down.
Do not lean forward. Keep your head neck and back in a straight line.
Do not bend your wrists.
Do not lock your elbows and knees. Keep your elbows and knees slightly bent.
