cable crossover alternative with dumbbells

#CABLE CROSSOVER ALTERNATIVE WITH DUMBBELLS FREE#

Stand in front of the barbell sleeve with your hands on it and your face toward the anchor. Set up the landmine and load the desired number of weight plates.Take the following steps to do this movement:

#CABLE CROSSOVER ALTERNATIVE WITH DUMBBELLS FREE#

You can load and hold the free barbell sleeve to do landmine chest exercises like the landmine chest press. A landmine is basically a barbell that is anchored somewhere close to the ground. Landmine pressĪs the name implies, you need a landmine setup to do the exercise. In that case, you likely have to keep your elbows closer to the center. If you feel your latissimus dorsi (middle back muscle) working a lot harder than your lower chest muscles your technique may be off. When doing dumbbell pullovers the right way, they can be a great alternative to cable crossovers for working your lower chest muscles.

Slowly raise the dumbbell back into the position of step 2.

Keep your arms slightly less than stretched throughout the movement.

Move the dumbbell back and down as far as comfortable in a controlled motion.

Keep your elbows relatively close to the center.

Push the dumbbell up until your arms are slightly less than stretched and pointing up.

Both of your hands should hold one end of the dumbbell. Pull your shoulder blades back and down and hold a dumbbell against your chest.

Lie down on the end of a weight bench.

Once you have the required gear, take the following steps to do a dumbbell pullover: As the name implies, most people will prefer using a dumbbell. To do a dumbbell pullover you need some type of usable resistance and preferably a weight bench. This could require an extra investment in something like a weighted vest. Additionally, many people can see results with bodyweight pushups if they do enough repetitions.Īt the same time, experienced lifters may need to do weighted pushups to see results. This different muscle engagement can be good or bad depending on your training goals.Īnother benefit of this alternative is that you can do it basically anywhere. Pushups are obviously more of a compound chest exercise that also works your triceps, front deltoids, and to some extent core muscles.

Slowly push up your until you are back in the position of step 2.

From above, you should look like an arrow, not a T-shape.

Keep your upper arms at angles of 45 degrees or less to your sides. Lower your body as far as comfortable in a controlled motion by folding your arms.Walk back with your feet until your body is in a straight line from your heels to the top of your head.Take the following steps to do this exercise: Gym exercises are great but many people can also see great results with bodyweight cable crossover alternatives like pushups. There will also be people who benefit from the stabilizing and core muscle engagement of cable crossovers. You simply sit in place and engage your chest muscles.Īt the same time, a downside is that your chest muscles go through a slightly smaller range of motion than in cable crossovers. Since your arms are folded and lean directly against the pads, you don’t really have to engage your tricep and grip muscles.Īdditionally, the pec deck machine makes it so you don’t have to worry about stabilizing or the right movement trajectory. The motion of this machine is the same for your chest muscles as the chest fly but there are differences. To do the exercise you then push these pads to the center by using your chest muscles. Raise the dumbbells back to the position of step 2 in a controlled motion.Ī pec deck is a chest gym machine where you sit up straight with your arms folded and your elbows/upper arms behind pads.

Slowly lower the dumbbells sideways and down as far as comfortable.Point your hand palms to the center and as close as the dumbbells allow. Push the dumbbells up until they are above your chest and your arms are slightly less than stretched and pointing up.Lie down with your back on a weight bench with a dumbbell in each hand.Once you have the required gear, take the following steps to do a chest fly: To do this first cable crossover alternative you need one-handed resistance options and preferably have a weight bench. If these things apply, you can still give one of the exercises below a try. Thanks to the cables or resistance bands, you can move your hands farther than a dumbbell chest fly.Īt the same time, you may not enjoy cable crossovers, not have the right fitness equipment options, or want exercise alternatives for other reasons. However, many people want alternatives for a variety of reasons.Ĭable crossovers are a great exercise for isolating your chest muscles with a large range of motion. If you are serious about chest training you likely came across the cable crossover.

Cable crossover alternative with dumbbells