Raise your arms out to the side, whilst keeping your palms facing forwards to get into your starting position. Anchor the resistance band to a pole, your rack or rig, or even outdoor park equipment will work as an anchor. Do the reverse cable crossover exercise a few times for desired effects. This type of cable is also sometimes called a patch cable and is an alternative to wireless connections where one or more computers access a router through a … Exercise bands can make great cable crossover alternatives since you’re able to position them at almost any height. Reply. Attach the band to a sturdy pole on your rack, rig, a railing or something similar. It works the same muscles as the crossover. All you need is a flat bench and a pair of dumbbells. You can get just as good of a workout from a GOOD set of resistance bands as you can get from a machine. Step back until there is resistance. Start by securing a band around a stable post and then hold both ends whilst facing outwards. So I'm in my 2nd week of a 5-day split routine, that incorporates cable crossovers on chest days. Check out this video which features a unique variation of the Cable Crossover exercise, a single joint exercise that targets the chest and requires a cable machine. With all the handles and cables, the cable crossover machine may look like the most confusing piece of equipment at the gym (we feel you), but it doesn’t have to be. In contrast, the incline chest press works the upper more than the lower pecs. What Is Crossover Cable? With dumbbell flys, this is not the case, because once the dumbbells are overhead, the resistance is off the pecs. But what if you don’t have access to a cable crossover machine? Unlike straight through cable, the RJ45 crossover cable uses two different wiring standards: one end uses the T568A wiring standard, and the other end uses the T568B wiring standard. These machines feature a limitless number of exercises due to the versatility of … There are some great alternatives to cable crossovers. Amcor the TRX at chest height. The beauty of the cable crossover machine lies in its ability to maintain resistance on the pecs for the complete range of motion. Return your arms to the start position slowly. This will build strength and mass in the pecs, even more than bench presses, because it causes you to squeeze your pecs inward, where bench presses do not. Remember, it’s called the Guillotine for a reason. The cable crossover machine is great for building and sculpting the PECS, chest, and back. Lay down on the incline bench, with dumbbells in hand, supported on your knees. Shop Fitness Factory's inventory of cable weight machines featuring cable crossover machines, pulldowns, multiple station machines, home gyms, functional trainers, and more. They travel easy. Hold this stance for a second a… Return the dumbbell to the start position over your head. How to do the Cable Crossover: Video & Guide + Variations (2019) With the bench press dominating or being the first go-to movement in most recreational gym goer’s routine, exercise movement such as the cable crossover, get neglected or undervalued in workout programmes to bulk up and tone your chest. A dumbbell pullover is a great alternative exercise if you do not have a cable crossover machine. Holding the bands, move forward until you feel tension. Stay in the know and never miss another gear review or fitness news. Return the barbell in slow controlled motion. Building a Home Gym on a Budget? Weights – Deciding Which Method is Best for Your Goals, Best Cable Crossover Machine Guide & Pulley Machines Reviews 2021 + Workouts, 8 Most Powerful Dumbbell Exercises for You, Your Guide To Resistance Bands + TOP 12 Best Resistance Bands Reviewed 2021, Cyber Monday & Black Friday Fitness Equipment Deals 2021. The position of the barbell should be over your neck. I have a guide and reviews of the best TRX suspension trainers here, if you do not already have one of these fantastic and inexpensive systems. Take note the route has dumbbell flies right after cable crossover. Kettlebells vs Dumbbells – Which is Better? Do not bend forward. The resistance band straight fly is one of the great cable crossover alternatives available. The resistance band row builds the lats, sculpting your back from the lower back all the way to the shoulder blades, creating a balanced and fit upper body. The resistance band low fly is an alternative to low pulley cable crossover, which focuses on your inner upper pecs. Using the barbell like this focuses the weight on the upper pec muscles that are worked the most on the cable crossover, making it a great cable crossover alternative. Look for one like these Rogue Monster Bands. If you were using an Ethernet switch or hub, the crossing over would happen within that device. Anchor the TRX overhead. Return your arms back down in a controlled motion down to shoulder level and repeat. Michael is a fitness expert and professional home/garage gym builder. The cable crossover machine is a well-known design but there are some great features out there, and a product that comes with a real, helpful feature can make a strong candidate for your cash. Rinse and repeat. Like the title say's people, is there an alternative to cable cross overs which I could do at an intermiediate level?? The resistance band row replaces the cable row. The resistance band straight fly is one of the great cable crossover alternatives available. September 27, 2017 at 10:20 am. A crossover Ethernet cable is a type of Ethernet cable used to connect computing devices together directly. His tutorials, guides, and reviews are backed up by his own experience and will definitely help you achieve your goals. Incline Dumbbell Fly. ? As an Amazon Associate we earn from qualifying purchases. It replaces the cable fly and is pretty easy to do. With resistance bands, no matter what cable crossover alternatives you are doing, the muscles are always under tension. This move uses two resistance band with handles, like this one. Lean back a little and cross your arms in front of you at chest height. Or are there better ones out there? That Depends on Your Goals! Grab the dumbbell with both hands. Subscribe to the Garage Gym Power newsletter by entering your email address and hitting submit. With a few minutes work, you can splice your own crossover cable without the need of the tools that other guides say that you "absolutely need". It’s a pretty simple move. Start with the dumbbells in your hands, arms extended over your chest. Arguably the closest alternative to a cable crossover is (like the name suggests) the resistance band crossover. It is a great cable crossover alternative. This is why you need both incline and flat bench press in your routine. Resistance bands are a GREAT addition to your home gym. Cable crossover Share on Pinterest Another exercise that targets the lower portion of the pecs, the cable crossover requires extra stability and core strength because you’re standing. These 9 cable crossover alternatives will help you build mass and definition in your pecs, without the need for an expensive and space-hogging cable crossover machine. Raise the barbell slowly. 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