CABLE CROSSOVER
4 SETS X 12-15 REPS
HOW TO DO IT: Bossie adds the cable crossover exercise
to his dumbbell workout because it helps isolate the chest.
He brings two cable attachments together while standing in the
middle of the cable machine with his feet shoulder-width apart.
He makes sure to keep his elbows slightly bent while bringing
his arms together, tensing his chest muscles hard before
returning to the starting position.
“Only rest and proper nutrition will ensure your muscles are
repaired and rebuild themselves, and it’s only fully recovered
muscles that will continue to respond and grow. I like to
alternate between heavy workouts and lighter sessions where
I do supersets and drop sets. With the cable crossover I will
always focus on the burn and not the weight.”
MUSCLES TARGETED: Inside, middle & inner chest.
BOSSIE’S
HANDY TIP:
Don’t use ‘body
English’ on this
move. Keep still
throughout the
exercise with
your arms and
body stationary.
You can vary the
point in front of
you where your
arms meet.
“WITH THE CABLE CROSSOVER
I WILL ALWAYS FOCUS ON THE
BURN AND NOT THE WEIGHT.”
BENEFITS OF DUMBBELLS
A bodybuilder’s abdominals will work
harder when he trains with dumbbells,
rather than with a barbell, due to
the need to control two separate
implements. As a result, the balance
needed to control the independent
movement incorporates more stabiliser
muscles, which, when strengthened,
help protect the joints, and are more
active when performing dumbbell
training than barbell or machine work.
Dumbbells also reduce the potential
for injury by enhancing joint stability.
Working with dumbbells increases the
potential range of motion on certain
exercises. A good example is when
performing a barbell bench press,
because the range of motion is limited
to where the bar touches the chest.
With dumbbells, on the other hand,
an athlete can move his hands lower
than the chest because
there is no bar to
limit the movement.
Another benefit
to dumbbells
is that
training with
them provides variation in a training
routine, offering both physiological
and psychological benefits. Frequent
variation in exercises requires
the body to adapt to a variety of
regularly-varied stressors. Adding
dumbbells also reduces the
monotony of training,
which reduces
psychological
staleness. M.E
www.muscleevolution.co.za
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