Yes, cable crossover may be one of the most efficient exercises in targeting the lower chest muscles in addition to activating the shoulder and back muscles, and what makes the cable cross exercise good is that it targets the desired muscles and stretches them well.
Well, but there are many people who may not be able to go to the gym in order to train with the cable machine or do not feel completely comfortable with it, so we must look for the best cable crossover alternatives that perform the same role and give us the same result.
In this post, we will know about the top 10 alternatives to cable crossover exercise, how to do them, a training program for each exercise, pro tip, and also some mistakes you may make while training your muscles.
Let’s follow together!
What is the role of cable crossover and can it be replaced?
The cross-cable exercise is performed on the cable machine in the gym, and its role is “according to Medical News Today, it targets both the outer and lower chest muscles” and also activates the shoulder and back muscles, as it works to strengthen them and build their endurance.
Yes, the cable cross exercise can be replaced by performing several other alternatives, which in turn target the same muscles, but in different ways, such as the bench press and or dumbbell flyes.
What are the best alternatives for cable crossover workouts?
The sternal heads of the main chest muscles located in the lower chest can be targeted using dumbbells, bands, or even your bodyweight. The important thing of these exercises is that they target the lower chest area strongly and play the same role that the cable cross exercise plays in operating the lower chest fibers.
Dumbbell alternatives:
- Decline Flyes
- Decline Press
- Dumbbell Pullovers
- Dumbbell Decline One Arm Fly
Resistance Band Alternatives:
- Single Arm Press
- Alternating Press
Bodyweight Alternatives:
- Parallel-Bar Dips
- Incline Push Ups
- Reverse Grip Push Ups
- Hindu Push Ups
Why should you train your lower chest with many alternatives?
If cable cross is your only means of training chest muscles, how will you maintain your chest muscles if you go on a long trip, or the owner of the gym you frequent decides to sell the cable machine? (Funny isn’t it?)
Targeting any muscle with the same exercise repeatedly may not give good results, so athletes use other alternatives that perform the same role and target the same muscles and also come up with new challenges, and this allows targeting the muscles in different and more challenging ways.
Alternatives to cable cross, for example, some include weights such as dumbbells and some can be done with bands, and also can rely on bodyweight only.
Each of these alternatives has an effective role in improving strength or muscle endurance or sculpting them well, many studies have shown that training the body with bands, dumbbells, bodyweight, barbell, machine or any type of equipment has a different role in targeting the muscle in its own way.
10 Cable crossover alternatives for beginners to try at home
These alternatives are relied upon by many trainers and bodybuilders in order to target the lower and outer chest muscles and other organs secondary, as it does not require much equipment, only a couple of dumbbells, bands and the rest of the exercises can be done only with your bodyweight.
It can also be done only at home, for people who suffer from a lack of time or do not want to go to the gym and lose a lot of money, we have a list of several different exercises for the whole body that can be done only at home, you will find them at the bottom of the post.
1- Dumbbell Decline Fly
Dumbbell Fly offers a massive chest workout that focuses well on tearing the fibers well and tightening the lower chest area as it is done on the inclined bench. With the movement of the elbows back, the dumbbell imposes tremendous pressure on the chest muscles, and this makes it one of the most powerful alternatives to the cable cross exercise, and it performs almost the same role.
How to do it correctly:
- Choose dumbbells with a weight you can handle easily.
- Lie on the inclined bench, support your feet on the stable pedals in the bench, their role is to stop your body from sliding backward.
- Push your chest well forward and keep it ignited throughout the exercise.
- Pull the dumbbells up, keeping your elbows slightly bent, pull up just above the chest, keeping your fists facing each other.
- Bring your elbows out semi-straight with your shoulders.
Pro tip:
Firm your fists well, and keep the chest muscles engaged throughout the exercise and press them well, also try not to raise your waist from the bench, keep your focus on the movement of your hands and chest muscles.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Pectoralis major
- Pectoralis minor
- Deltoid
2- Decline Dumbbell Press
The dumbbell press is also used as a basic classic exercise to train the chest muscles. It is one of the exercises known for its effectiveness in exhausting the chest muscles, especially the lower chest muscles. It somewhat allows the movement of the elbows to extend the lower chest muscles, and this increases their strength and endurance and their visibility clearly on your chest.
How to do it correctly:
- Choose dumbbells with a weight you can handle.
- It’s kind of like a dumbbell fly, lie down the same way.
- Press the dumbbells up and keep your hands straight and parallel.
- Let your hands drop slowly toward your chest.
- Pull your hands down until your elbows are at a 90-degree angle.
Pro tip:
Keep your chest muscles pushed up throughout the exercise. Don’t let your elbows drop too much. Stop when the dumbbells are next to your chest muscles.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Upper pectoralis
- Lower pectoralis
- Triceps
3- Dumbbell Pullovers
This is another killer chest exercise that focuses on ripping every muscle in the chest, not just the lower chest. Dumbbell pullover also focuses on secondarily targeting other muscles such as the abdominals and arms. It is one of the unavoidable exercises when we want to target Chest muscles.
How to do it correctly:
- Always choose dumbbells with a weight you can handle.
- Place the upper part of the back on the bench.
- Bend your knees and place your feet firmly on the ground.
- Your hips and abs will not be supported by anything, so make sure to keep them straight with your chest.
- Hold a dumbbell with both hands, lift it over your chest.
- Bring the dumbbells back until your elbows are near your ears.
- Return your hands to the previous position until the dumbbells are above your lower chest.
Pro tip:
You must keep your focus on the chest muscles all the time, try not to bring your hands back too much, stop when the elbows are in front of the bottoms, also try to keep your body straight all the time.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Pectoralis major (including the lower chest)
- lats
- Triceps
- Anterior deltoids
4- Dumbbell Decline One Arm Fly
It’s like dumbbell fly, where its main goal is to target the lower chest muscles, but every muscle is targeted alone and this is what makes you focus on the two muscles together and exhaust them and stretch them well, it is really a great exercise that can be added with the dumbbell fly exercise with both hands.
How to do it correctly:
- Choose dumbbells at a weight you can handle.
- Lie on an inclined bench with your head down and your thighs up.
- Support your feet on the stable pedals in the bench, their role is to stop your body from sliding backward.
- Hold a couple of dumbbells close to your chest.
- Choose the hand you want to start with, lift it straight above your chest.
- Begin by pushing your hand out until it is straight with your shoulder, and return it to the previous position in the same way.
- Do the same with the other hand.
Pro tip:
Try to squeeze the chest muscles, keep them pushed forward throughout the exercise, also do
not go with your hand too far down and stop when it becomes almost straight with the chest in order to keep the chest muscles under pressure throughout the exercise.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Pectoralis major
- Pectoralis minor
- Deltoid
5- Single Arm Press With Band
Did you know that the band can replace the cable machine in performing some exercises? Yes, this can be done, and the evidence is that pressing the chest with the band is an exercise that targets the chest muscles well and allows you to stretch your hand widely, and this leads to the extension of the lower chest muscles on a large scale as well, and this makes it one of the strongest exercises that can be relied upon only at home from To train the chest muscles.
How to do it correctly:
- The easiest way is to have a band that contains two grips.
- Fix the band in a high place.
- Grasp the band grip, push one foot forward (step forward with some bending at the knee), bring the other foot straight back.
- Keep your chest pushed forward, and your back straight.
- Press the cable in front of your chest straight and slowly (like punching).
Pro tip:
Press the chest muscles constantly and keep it pushed forward. Also, the movement of your hands should remain horizontally in front of your chest, do not rotate your back or shoulders, keep it straight and directed forward all the time.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Pectoralis major
- Triceps
- shoulders
6- Alternating Press With Band
Another exercise using the band to train the chest muscles at home, the alternating chest press helps to tighten and strengthen the chest muscles and build their endurance, it is a good alternative to the cable cross exercise and provides almost the same exercise for the lower chest muscles, and it is a good choice that you can rely on at home.
How to do it correctly:
- It would also be preferable to have a band with two grips.
- Hold the band at a height behind your shoulders.
- Grasp the fists, let the hub of the band be just behind your shoulders.
- Move forward a little bit until the edges of the band are well tightened.
- Spread your elbows into wings, wrists straight forward (elbows at a 90-degree angle horizontally).
- Start the punches a little lower, push the right hand until it is straight down a little, then do the same with the left hand.
Pro tip:
Keeping the chest muscles and sides of the chest engaged as much as possible, press firmly forward and keep your back straight and your knees slightly bent.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Pectoralis major
- Triceps
- shoulders
- Biceps
7- Parallel-Bar Dips
You will start to feel the tearing of the lower chest muscles as soon as you get up on the parallel bar, it is really one of the most effective body weight exercises in targeting the chest muscles and several other muscles in the entire upper part of the body, believe me, this exercise may outperform many chest exercises, so it cannot be ignored.
How to do it correctly:
- Climb up on the parallel bar, keeping the muscles in your hand tensed and not overextending.
- Move your body slightly forward so that your elbows are slightly behind you.
- Keep your feet straight and push them forward a little (banana shape).
- Let your body slowly fall into the parallel bar and squeeze your fists to raise your body again.
- Leave the elbows pointing out while falling into the parallel bar so that it is easy to climb again.
Pro tip:
Once the chest reaches that point where you begin to feel the muscles tearing, you must control your grip well to lift your body smoothly, make sure to push your body forward to target the chest muscles, and continue to press the chest muscles throughout the exercise.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Lower chest
- Triceps
- Shoulders
8- Incline Push Ups
Another bodyweight exercise to target the chest muscles, Incline push-up exercise is also one of the exercises that works well to target the lower chest muscles and other chest muscles, where the Incline push-up exercise plays an effective role in stretching the chest muscles and working on sculpting them well.
How do you do it:
- It’s like a normal push-up.
- Bring a high box (half a meter would be fine).
- Place your hands on the box and keep them about shoulder width apart.
- Keep your whole body completely straight.
- Keep your feet close and parallel.
- Then start doing push-ups.
Pro tip:
You can adjust the chest to a slightly higher level if you are facing some difficulties, focus on stretching the chest muscles well and keeping them under pressure throughout the exercise.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Pectoralis muscle
- Triceps
9- Reverse Push Ups
Reverse push-ups are also one of the best body weight exercises that target the chest muscles and are also relied upon to correct the shoulder and also strengthen the biceps.
How to do it correctly:
- Like regular push-ups.
- Blow up, hands shoulder width apart.
- Your body is completely straight, with your feet slightly apart.
- Press down, keeping a short distance between your chest and the floor.
- As you push back, let your head come close to your knees.
- Push forward to return to the previous position.
Pro tip:
Never move your hands, keep them in the same position and press the chest muscles, also when pressing back while bending your knees, do not put them on the ground, try to keep them close to the ground and push forward and make sure to operate the chest muscles throughout the exercise.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Pectoralis major
- Deltoids
- Triceps
10- Hindu Push Ups
Hindu push-up exercise is a type of push-up exercise that focuses on stretching the chest muscles well and going with them to the fullest extent, and this is what makes it one of the good alternatives to training, strengthening and sculpting the lower chest muscles well.
How to do it correctly:
- You’ll start in a normal push-up position.
- Extend your arms back and raise your hips high.
- Drop your elbows to the ground and bring your head closer to the ground.
- Press the palms of your hands and extend your arms well in a straight line to resemble the pose of a Cobra.
Pro tip:
Keep your back straight, extend your arms back well and raise the hips well to the top, do not let the front part of the thighs fall to the ground, keep your focus throughout the focus on the chest muscles.
Training Program:
- Reps: 10 – 12
- Sets: Beginner 3 / Advanced 4 – 5
- Rest: 20 seconds between sets
- How many times a week: 2
Muscle Worked:
- Serratus anterior
- Biceps
- Triceps
- Deltoids
What are the benefits of training your chest muscles?
The chest muscles play a major role in improving the functions of the upper part of the body, but for many people their goal is to appear attractive and the chest muscles to appear when they wear shirts and so on. Yes this is a benefit as well, but did you know the main benefits of chest muscle training?
Strong chest muscles can help you improve your upper body, as:
- It plays an important role in stabilizing the shoulder joints. If your chest is empty, it is normal for the shoulders to look sloping forward. This helps the chest muscles to improve the position of the shoulders.
- Chest muscles also help improve deep breathing.
- The chest muscles also affect the movement of the arms up or down.
- Chest muscles help improve weightlifting, whether in the gym or in your daily routine.
What are the common mistakes that people make during chest training?
You train a lot, but you do not notice any drastic changes in the chest area, and you inevitably wonder why all this suffering is without result, but there are definitely some reasons that may hinder you from progressing.
Beginners often make some mistakes during chest exercises, which may be one of the main reasons for not getting satisfactory results, so here are some common mistakes that you may want to avoid:
- Not allowing the muscles to recover, pressing the chest muscles repeatedly throughout the week can damage the chest fibers and exercise will be a negative thing, so allow your muscles to recover at least 48 hours to train them again.
- Going with heavy weights from the beginning, this is also a mistake that many make, try to start with light weights until the muscles get used and start to gradually increase the weight.
- Performing exercises in the wrong way, if you target the muscles in the wrong way, there will be no benefits and the muscle may not benefit from that exercise.
- Neglecting the back area, yes you do not exercise the back, but the movement of the back and placing it during exercises improves the quality of the exercises and makes them do their role well.
Smartly train your chest
Start slowly, I advise you to start with a private trainer in order to provide advice and guidance to you. The competent trainer may protect you from some injuries that may easily fall victim when you train alone, so rely on a private trainer and after you gain some experience you can go on your own.
Focus on sticking to your exercise program and make sure that you train the chest muscles two to three times a week, and the most important thing is to target the muscles hard during the exercise and allow them to recover afterwards.
Also watch your nutrition program, as nutrition plays a key role in building or strengthening muscles.
Useful links
These links may be useful to you if you are a fan of building fitness and strength or gaining muscle at home, these links contain the most powerful CrossFit exercises that you can rely on mainly.
If you are a fan of bodyweight workouts, you can rely on these workouts at home, believe me, you may not need anyone to build strong fitness only at home.
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If you have some equipment such as dumbbells, or a bar and some weights and you are a fan of building muscle, you may want to try the best CrossFit workouts for strength and build muscle endurance.
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If you are used to going to the gym, you can train the back area with the best cable workouts for the back.
