1. Define Your Upper Body
Cable crossover push-outs focus on form and define your chest and arm muscles. To begin, stand between two upper pulleys on a cable crossover machine with your elbows slightly bent. Your body should look like a "T." Pull your hands together at the center of your chest and then push out. Extend your arms straight in front of you. Pull your hands back in to your chest before pushing your arms out to your starting position. A normal rep consists of one complete movement from beginning to end.
2. Mix Up Directions
Changing your lifting routine keeps your body from reaching a plateau. Switch the direction you pull for an easy way to modify your cable crossover push-out. On a cable crossover machine, position yourself between two lower pulleys. Pull upward on the pulleys and bring them together over your chest. The upward pull puts more force on your upper pecs.
3. Design a Plan
The maximum amount of weight you can lift and complete in one repetition becomes the base for your design. At 60 percent of the weight, you should be able to complete 17 reps. As the weight increases, the number of reps decreases. A typical plan fatigues the muscle within four to six reps. Take a rest period of 3 to 5 minutes between sets. A way to add weight without reducing the number of reps is to shorten the rep. In cable crossover push-outs, the lifter reduces the rep to the motion of pushing the hands from the chest until they extend fully and then brings the hands back to the chest.
4. Split Muscle Fibers Boost Mass
When you move your arms back to the starting position, you create a weight-induced stretch. Animal studies indicate that this type of exercise cause fiber hyperplasia, the process of muscle fiber splitting to create more fibers. The presence of more fibers leads to more muscle mass. Some experts view fiber hyperplasia as injuring the muscles, while others look at it as the process of building muscle mass.
5. Take It Easy
While it may seem that working out daily creates more damage to the muscle fiber and produces more growth, it actually hinders the process. Studies show that the most increase in muscle mass occurs when the muscle receives at least 2 days of rest between weightlifting sessions. You also need to follow safety procedures while lifting weights to prevent damage to your body. If you allow the weight on the cable crossover machine to pull your arm past its natural point, you can injure your shoulder or tear a muscle, which may require surgery to repair. If you feel the urge to exercise on a day off, alternate cardio workouts with weightlifting exercises.
