Jaquish Biomedical

How to do the X3 Pec Crossover

Learn how to perform the resistance band crossover. The X3 Pec Crossover simulates a cable crossover and helps build the pectoral muscles.

Full Transcript

Now the pectoral crossover is a bit of a supplementary movement, like it’s not required. And it’s really for somebody who wants some serious thickness in their pectorals. You want to do it immediately after doing the chest press. So you’ve pre exhausted the chest, but in the chest press you’re also using the Deltoids and you’re also using the triceps. So with the pet crossover, you’re really focusing on just absolute shutdown of the pectorals in isolation. You wanna make sure that you’re not just sort of sticking your arms out and just stretching the band like this. You’re truly crossing the body. And I like pointing out that you should probably align one elbow joint over the top of the other elbow joint. And then of course you alternate with the next repetition. But, you want to get the biggest squeeze you can in the pectorals, in their shortest position to make sure you’re evacuating all of the ATP glycogen and creatine phosphate from the muscles. Those are the fuels as well as from a structural standpoint, taking into fatigue. and variable resistance does that basically for you, you just make sure you keep contracting and using diminishing range until you can’t move anymore. The setup for the pectoral crossover is fairly straightforward. You bring the band over your head and behind your back. The band should cross at the center of your deltoid muscles. The action is pushing across the body arm over arm alternating one repetition to the next.

[John] You really want to feel the squeeze in the pectorals in the fully contracted position. This is the most engaged your pectorals get. Pectorals are slightly different type of muscle. They work a little differently than some of the other muscles on the body where like in the bench press type movement you really don’t get the opportunity to take them to the completely contracted position which is why we have this as an addition after the chest press, so that you can truly get to absolute fatigue in the strongest range of the pectoral muscles.