Revista Brasileira de Medicina do Esporte. Comparison among the EMG activity of the pectoralis major, anterior deltoidis and triceps brachii during the bench press and peck deck exercises. Rocha VDA Jr, Gentil P, Oliveira E, Do Carmo J. As an alternative, occasionally start your chest workout with alternating low-pulley cable crossovers and follow with incline presses as a way to pre-exhaust. Enhancing the weight training experience: a comparison of limb kinematics and EMG activity on three machines. Koyama Y, Kobayashi H, Suzuki S, Enoka RM.
Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. “Chest Exercises: Movement and Loading of Shoulder, Elbow and Wrist Joints” Sports 10, no. Schütz, Pascal, Pia Zimmer, Fabian Zeidler, Michael Plüss, Katja Oberhofer, Renate List, and Silvio R. Jim Stoppani shows you a great modification to the traditional cable crossover (from the low pulley) to better focus on the upper/inner chest. In the context of repetition volume, the plate press will cause fatigue to be accrued at a significantly faster rate than the cable crossover due to its wider muscle group activation set and higher intensity – therefore requiring that the exerciser reduce the total volume of repetitions in order to retain the same training intensity.ġ.
#Alternating chest cable crossover portable
The main benefit, of course, is that bands are portable whereas cables aren’t. Resistance bands closely mimic cables in both appearance and exercise execution. Otherwise, the plate press is capable of inducing training stimulus in not only the pectoralis muscle group, but also the triceps brachii, anterior deltoid head and serratus to a certain extent, retaining the pectoral muscles as the primary mover nonetheless. This guide covers the alternatives to various types of cable curls, such as the overhead and standing variations. A variation of the press movement wherein the main source of resistance is that of a weight plate instead of a barbell or similar implement, plate presses recruit significantly more pectoralis minor muscle fibers due to the angle and distance of the hands in relation to one another.Īs is natural to the particular form of most press movements, the plate press will activate muscle groups not normally involved in the cable crossover exercise – making it a compound type alternative that is unsuitable for individuals who are unwilling to shift around their workout exercise order for such a substitution.
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