7 Cable Crossover Alternatives for a Chiseled Chest

The cable crossover machine is known for single-handedly saving chest day for gym-goers. It’s one of the most efficient equipment for bulking up the upper body, given the many benefits it brings to the chest, shoulders, arms, lats and back. Having said that, a crossover cable isn’t always feasible to arrange, especially if you’re working out at home. Just like any other exercise equipment, there are only so many ways you can use it. Not only can it get mentally monotonous to keep at it for a long time, but it can also make you physically complacent.

When it comes to fitness, it’s well known that only as long as you keep challenging your body does your performance reflect on your physique. This is why it’s important to try variations of an exercise every once in a while. It activates muscles that have become dormant due to inactivity and keeps you on your toes as a result. AskMen India shares 7 cable crossover alternatives that can help you achieve a chiseled chest:

Resistance Band Crossover

Resistance band crossover is a super effective exercise for increasing the flexibility and range of motion of your shoulder muscles. It does this by stretching the deltoids situated at the back which help you to move your arms away from the body. The pulling and pushing movements of the arms contract and expand your chest alternately. This toughens your torso and bulks up the upper body.

Follow these steps:

• Wrap a resistance band around a straight pole at shoulder level.
• Face away from the pole and hold the handles of the band in your hands.
• Stretch the band forward on both sides to bring your arms together.
• Release the stretch and return your arms to their original position.
• Repeat in a slow and seamless motion.
• You should feel a stretch in your chest with each rep.

Flat Bench Dumbbell Fly

Flat bench dumbbell fly is a strength exercise for the shoulders which is done in a horizontal position. Its movement, though, is very similar to that of a resistance band crossover. You begin with your arms in front of your chest and slowly stretch them sideways, until they’re in line with your shoulders. When you do this, you stretch the muscles in your chest, improve the range of motion of your shoulder joints and enhance your posture.

Follow these steps:

• Lie down on a flat bench.
• Bend your knees at 90 degrees.
• Place your feet firmly on the floor.
• Hold dumbbells in your hands.
• Keep your arms straight above your chest.
• Your arms should be in line with your shoulders.
• Slowly drop your arms on either side until they’re parallel to the floor.
• Keep your elbows slightly bent while doing this.
• Bring your arms back to their original position.
• Repeat in a slow and seamless motion.

Single Arm Dumbbell Bench Press

This is one of the most strenuous shoulder exercises as it puts all the pressure on a single arm. It involves lying down in a horizontal position while holding a dumbbell in front of your chest and straightening your arm to lift it above your head. This increases the strength and stability of your shoulders. Besides, it exercises your elbow joints and keeps their flexibility intact. The chest is also strengthened as it withstands part of the heavy weight.

Follow these steps:

• Lie down on a flat bench.
• Bend your knees at 90 degrees.
• Place your feet firmly on the floor.
• Hold a dumbbell in your right hand.
• Bend your right arm at 90 degrees.
• Align your right elbow with your shoulders.
• Straighten your right arm above your head.
• Slowly bring it back to its starting position.
• Repeat in a slow and seamless motion before switching sides.

Chest Dips

Chest dips are a great upper body exercise which work on multiple muscle groups at the same time. Apart from strengthening the chest, they sculpt your arms and bulk up your biceps. Additionally, they increase the strength and stability of your shoulder joints, which play an operative role in helping you lift yourself off the floor. The elbows are also exercised each time you dip your body with the support of the bars.

Follow these steps:

• Place your palms on horizontal bars situated shoulder width apart.
• Lift your body off the floor using the support of the bars.
• Keep your arms straight and your shoulders relaxed.
• Lower your body until your elbows are at 90 degrees.
• Straighten your arms to return to the starting position.
• Repeat in a slow and seamless motion.

Standing One Arm Landmine Press

Standing one arm landmine press is a stretching exercise for the deltoids. It removes stiffness accumulated in the shoulder muscles and increases their flexibility as a result. Moreover, this stretches your lats and bolsters your back to some extent. The elbow joints are also exercised as you bend and straighten your arms alternately. Make sure though that you follow the correct form and technique. Your body should be in one straight line even though you’re leaning slightly forward.

Follow these steps:

• Stand with your feet shoulder width apart.
• Hold an angled barbell in front of your chest with your right hand.
• Lean slightly forward while keeping your back straight and body aligned.
• Straighten your right arm above your head and in line with your shoulders.
• Bend your right elbow to bring the barbell back to its original position.
• Repeat in a slow and seamless motion.

TRX Chest Fly

The TRX chest fly offers a lot of benefits to the upper body. It bolsters the chest, sculpts the arms, stretches the shoulders, exercises the elbows and toughs your torso as a whole. You can adjust the level of difficulty of this exercise by deciding the degree to which you lean forward. Having said that, your body must always be in one straight line while doing it. If you arch your back or strain your neck, you may end up injuring yourself.

Follow these steps:

• Stand with your feet placed together.
• Face away from the cable crossover machine with a resistance band tied in the top centre.
• Hold the handles of the resistance band in your hands.
• Lean slightly forward keeping your back straight and body aligned.
• Start with your arms straight in front of your chest.
• Stretch your arms on either side until they’re in line with your shoulders.
• Bring your arms back to their original position.
• Repeat in a slow and seamless motion.

Dumbbell Pullover

The dumbbell pullover is an amazing strength exercise for the arms. It isolates the shoulder joints and gets them to withstand the weight of the dumbbell without moving from their place. This increases their strength and stability to another level. It also helps you get rid of flabby arms and bulks up your biceps. The dumbbell pullover is performed in a horizontal position while keeping your neck, shoulders and head relaxed.

Follow these steps:

• Lie down on a flat bench.
• Bend your knees at 90 degrees.
• Place your feet firmly on the floor.
• Hold a dumbbell directly in front of your chest.
• Keep your arms straight.
• Swing your hands above your head until they’re in line with your shoulders.
• Swing them back to the starting position.
• Repeat in a slow and seamless motion.

Incorporate these cable crossover alternatives in your chest workout and watch your torso toughen to another level!

Cover artwork by Dhaval Punatar/AskMen India