Typically, a chest crossover refers to movements performed using a cable tower where your arms to move across the mid-line of your chest. These exercises are great because they develop the muscles of the chest through a greater range of motion than chest exercises that just stop at the mid-line of the chest. These exercises target the main chest muscles, the pectoralis major and pectoralis minor, and also work the smaller serratus anterior muscles located to the sides of the chest and below the pecs.
Standing Mid-Level Crossover
The standing mid-level crossover works both the pec major and pec minor muscles relatively equally. To perform, setup the cable tower so that hand attachments on each side are level with your shoulders. Grab one attachment in each hand and step forward slightly. Allow your arms to extend toward each tower with a slight bend in your elbow. With your palms facing forward, move your arms together, like you are trying to give someone a big hug. Continue moving the arms until your hands and part of your arms have crossed paths on each side of the chest. Hold this position for one to two seconds and return your arms so that they are again lined up with the cable tower. You may stagger one foot slightly in front of the other for increased balance.
Upward Crossover
The upward crossover works more of the pec major muscle relatively to the pec minor muscle. Setup the hand attachments on each cable tower so that they are lined up with your knees. Grab one attachment in each hand and step forward slightly. Squat down just a bit with your feet shoulder-width apart and one foot staggered forward and one staggered backward. Allow your arms to extend slightly downward toward the pulley attachment sites on the cable tower. Before beginning the actual lifting portion, have a slight bend in your arms and hold your arms so that they are in line with the sides of your body. Bring your arms forward and upward until your hands crossover about 2 feet in front of your forehead. Once this position is reached, hold for one to two seconds and then allow your arms to return to the initial position. The key difference between the upward crossover and the mid-level crossover is that your arms will not remain perpendicular to the floor, but they will be raised upward.
Low Crossover
The lower crossover challenges the muscles in the pec minor more than the standard mid-level crossover. Adjust the pulley and hand attachments on the tower so that they are at their highest setting. Grab one attachment in each hand and step forward slightly. Allow your initial arm positioning to be angled toward the high point on each tower, almost as if you were making a "Y" symbol with your body. With a slight bend in your arms, bring your arms together so your hands meet about 2 feet in front over your belly button. Again, hold this end position for one to two seconds and the return your arms to the starting point.
Incline Bench Crossover
The incline bench crossover takes the benefits of the standard, standing mid-level crossover, and combines it with an incline bench. The bench acts as a counter balance that will allow you to focus on your chest muscles. Although your body is angled, the direction your arms move during the lift makes this exercise more like the mid-level crossover than the upward crossover. Place an incline bench between the cable crossover towers so that it is slightly forward of the two pulley systems. Adjust the hand attachments and pulleys so they are at their lowest setting. Grip one attachment in each hand and sit on the incline bench. Hold your arms so that they are inline with the sides of your body and angled toward the lower set pulleys. With a slight bend in your arms, bring your arms together until they are arms-length in front of your chest. Remember to cross one hand in front of the other as far as you can, hold for one to two seconds and then return to the starting position.
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